9
Aug
wed 8/9/17
CrossFit BattleCry – CrossFit
Announcement
The War on Wall Street will be taking place this Saturday. Come down and cheer on our BattleCry athletes. Natalie, Jarred, Tammy and Miguel will be participating in their first competition.
Upper body Warm Up (No Measure)
8 Hand Walk Outs
30 Ring Rows
Wrist Rocking and rotation
Downward dog into childs pose 5x
Prone Spinal Twist in both directions
Metcon (No Measure)
Perform 3 sets of each
15 Pullups or Ring Rows
15 Ring Dips or Bench Dips
Suey (Renegade) (Time)
Every 3 min for 15 min:
100m sprint
7 Deadlift 225/155
7 C2B
Record your fastest time
Suey (BattleCry) (Time)
Every 3 min for 15 min:
100m sprint
25 Front Squats 75/55
20 Pushups
Rx+ 115/85 & 10 Pullups
Record your fastest time
Cool Down 5 (No Measure)
Prone spinal twist/pec stretch
Foam roll
Banded shoulder stretch