CrossFit BattleCry – CrossFit
Go to www.CrossFitGames.com and get yourself signed up for the 2017 CrossFit Open
Bench Press Warm up (No Measure)
PVC Pass Thru, Good Mornings, etc….
8 Hand Walk Outs
20 Ring Rows
20 Push Ups
Dumbell Bench Press (5×10 (complex set))
Each Rep consist of 1 rep on left, 1 rep on right and 1 rep with both arms at the same time.
12 Min Emom
Min A – 12 Ring Dips
Min B – 12Barbell Rows
Use the same load as 2 weeks ago
Be Absolutely Sure to Keep a Neutral Spine. DO NOT ROW WITH A ROUNDED BACK
Score is body weight + row weight
Foam Roll Thorasic Spine, Spine Rocking, Iron Cross Stretch