18
Apr
Monday 4/18/16
CrossFit BattleCry – CrossFit
Warm-up
BattleCry Warm-Up (No Measure)
1- Arm Circles , Torso Rotation and Knee Raises
2- High Reach, Forward Fold and Toe Reach
3- Air Squat Into Sumo Stretch
4- Side Lunge Stretch
5- Lunges and Lunge & Reach
6- Plank Pushup Reverse Ladder
7- Hollows and Scissor Kicks
Rowling (No Measure)
3 Rounds
Athletes must row 100m using full strokes.
Any meters over or underthe 100m mark must be performed in air squats
Metcon (Weight)
4 rounds
200m suitcase carry
24 Blast off Pushups
24 Mtn Climbers (1/1)
24 KB Cleans (16/16)
24 Torso Twist w/plate
Score is total weight used for carry, clean and twists
Rx if you do all movements as posted