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wednesday 10/12/16


wednesday 10/12/16

CrossFit BattleCry – CrossFit

Windmill warm up (No Measure)

push up into side plank 2×3 ea. arm

kneeling windmill

Hip opener 2 min hold ea leg

wrist fold and roll

Jungle Complex (Weight)

3 Deadlift

3 Hang Power Cleans

3 Push Press

3 Back Squat

Build with good form

Metcon (No Measure)

4 Rounds Not For Time

20 Hollow Rocks

10 Alternating Bird Dogs

200 M Row

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