Saturday 3/5/16

CrossFit BattleCry – CrossFit

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

WB Toss Game (No Measure)

The Class Stands at a line marked 20 Feet Away From A 5ftx5ft Box Marked in Tape of the Floor. You Have 6 Minutes To Throw As Many Balls In The Box. The Ball Must Come To A Complete Stop Inside the Tape To Count.

Every Ball Landed = 1 Burpee The Coach Must Perform Before the Class Wod

TWO PEOPLE THROW AT A TIME

WOMEN USE 16lb, Men 20lb

Metcon (Time)

Team WOD – 2 Person Teams

4 Rounds For Time

50 Russian Twists 15/10

60 Plate Goblet Squats 15/10

70 Plate Ground 2 Ovhd 15/10