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.