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Sat3/18/17

18
Mar

Sat3/18/17

CrossFit BattleCry – CrossFit

Warm-up

Lumbar & Leg emom (No Measure)

Minute’s movements…

1. High cross knee to elbow

2. Air squats

3. Slow bridge & release

4. HRPU

5. Slalom lunges

Metcon

Mama & Papa (Time)

For time (20 min)

2 person team

60 box jumps

60 wall balls (20#/14#)

60 weighted lunges (24kg/16kg)

60 push ups

30 box jumps

30 wall balls

30 weighted lunges

30 push ups

15 box jumps

15 wall balls

15 weighted lunges

15 push ups

200 meter run together

Cool Down

Leg stretches (No Measure)

Calf & Soleus wall stretch

Seated quad stretch

Seated Butterfly stretch

10 sec Hanging forward fold with toe touch x3

Lumbar CD (No Measure)

4x 20 sec child’s pose into 20 sec back extension hold

1 minute spinal twist ea. side

2x 15 sec seated side bend ea. side

5x cat cow

20 sec spinal rock

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