Tuesday 4/19/16

CrossFit BattleCry – CrossFit

Warm-up

Front Rack Mobility (No Measure)

Arm Flexion, Wrist extension and Thorasic extension mobility

The Resisted Rock (No Measure)

on hands and knees with knees shoulder width apart and hands under your shoulders. Keeping a constant pull from the hands toward the knees rock back and forward until the shoulders are over your fingertips. Quality over quantity. Focus on breathing

Skill Work

Working on Handstand progression and modifications

1 Face to wall hold

2 shoulder taps

3 hip touches

4 off wall holds

5 walk offs

Gymnastics

Metcon (No Measure)

4 rounds of the following:

-max effort ring pushups

-max effort ring plank

-max effort hollow rocks