5
Jul
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