Tuesday 7/5/16

CrossFit BattleCry – CrossFit

Warm-up

Squat Mobility and Warm up (No Measure)

Roll Out Glutes and Piriformis

Pigeon Stretch and Hip Openers

Kneeling Hip Flexor Stretch

Ankle Dorsiflexion (Flossing, Contract and Release)

Calves and Feet (Smash, Roll, etc…)

Weightlifting

Back Squat (4×12)

Use the same weight for 4 sets. Keep the weight to a medium. Not Maximal.

3x 2 Min Sled Push (AMRAP – Rounds and Reps)

Push Sled for 2 min at a moderate weight. Only push at a comfortable pace. Do Not Max Effort the Push

Rest 2-6 Minutes between sets

Score as follows

Rounds = Load

Reps = Distance