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