30
Jan
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