20
Sep
wed 9/20/17
CrossFit BattleCry – CrossFit
Squat warm up (No Measure)
10 Sumo Squats- Rock side to side and around in the bottom
20 Jumping jacks
1 min. low wall sit
10 air squats
10 lunge and twist
10 rocking child’s pose
20 cross body mountain climbers
6 Depth jumps – from low box to high box
Deadlift (5 sets of 3 building)
Adrift Renegade (AMRAP – Reps)
Tabata. 0:20 work/0:10 rest for 8 rounds as circuit:
* Wall balls 20/14
* American KBS 70/50
* Split Jumps
Adrift BattleCry (AMRAP – Reps)
Tabata. 0:20 work/0:00 rest for 8 rounds as circuit:
* Wall balls 16/10
* Russian KBS 53/35
* Alternating Lunges
Cool Down 3 (No Measure)
5x Childs Pose into Cobra
45 Seconds each side – Prone Spinal Twist
Banded Shoulder stretches- 1 min each side