Call Us: 407-960-3774

Mon 1/16/17


Mon 1/16/17

CrossFit BattleCry – CrossFit

The competition is coming fast and we need to stay focused. Make sure you reach out to Coach Ricky if you have any questions or concerns. All should have registered by now. If not please do at

PVC Warmup (No Measure)

Pass Throughs, Good Mornings, OHS, Snatch Balance, Snatch

10 Reps of Each

Deadlift (5×10)

Announcement (No Measure)

Spend 10 Minutes Working on your Hand Stand Walk Progression. Coach will go over the modifications.

El Dragon (AMRAP – Rounds and Reps)

Every 2 Min Until Failure

First Round

10 Pwr Snatches

5 Muscle Ups

Second Round

12 Pwr Snatches

6 Muscle Ups

Third Round

14 Pwr Snatches

7 Muscle Ups…

Each Round Snatch goes up by 2 reps. MU goes up by 1 rep

Rx+ 115/85

Rx 85/55

Cool Down

Use P-Nut on your lower back and Thorasic spine. Partner Shoulder Smash and Slam ball smash your legs

Leave a Reply