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