28
Feb
Tuesday 3/1/16
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
Behind The Neck Jerk (4×3 @85%)
Upper Body Burn Out (AMRAP – Reps)
4 Rounds with about 45 seconds rest between sets
Max Effort Pike Pushups
Max Effort Ring Rows
Max Effort Box Dips
Max Effort Pullups
Make sure that your reps are NOT forced reps. Clean Reps Only. Take Max Effort as meaning the most good reps you can perform.