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Wed 3/8/17

8
Mar

Wed 3/8/17

CrossFit BattleCry – CrossFit

DaHum Warm Up (No Measure)

3 Rounds

Row 200m

20 K2E

Jog 200m

20 KB Swings

PVC Warmup (No Measure)

Pass Throughs, Good Mornings, OHS, Snatch Balance, Snatch

10 Reps of Each

Single Arm Dumbell Press (3×10 on each side)

Latola (Time)

30/20/10

Deadlifts

HRPU

T2B

185/135 Rx

225/185 Rx+
Your Deadlift weight should be no more than 50% of your max.

12 MIn Cap

Cool Down 1 (No Measure)

-5 ea. side Lunge and Reach

-Leg on Box Hamstring -Stretch for 30 sec. each

-twisting bar hang 20 sec.

-Wall ball straddle stretch for 2 min

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