Mon 1/30/17

CrossFit BattleCry – CrossFit

Week 5 of 6 – Get Ready to Turn Up

Turn up Warm Up (No Measure)

Jog 200M

Arm Circles

Forward Fold Stretches

Jog 200M

Sumo Squat Stretches

10 Air Squats

10 Jumping Jacks

10 Pushups

10 Burpees

3- 200M Runs (3 Rounds for time)

For TIme – 3 Rounds

Run 200 M for Time at a moderate pace

Rest 3 Minutes Between rounds

White Chocolate (AMRAP – Reps)

1 Round For Reps

1 Min On – 1 Min Off

A- Burpees

B- OH Lunge w/bumper plt

C- Knees To Elbows

D- Box Jump

E- Burpees

First working minute perform an Amrap of Exercise A, then rest 1 min. The next working minute perform an Amrap of Exercise B and so on and so forth

Foam Roll Cool Down (No Measure)

1 Min Each Side – Foam Roll Piriformis

1 Min Each Side – Foam Roll Quads, IT Band and Sartorius

1 Min – Foam Roll Thoracic and Lumbar Spine