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Wednesday 11/23/16


Wednesday 11/23/16

CrossFit BattleCry – CrossFit

Mobility Warm up (No Measure)

Use foam roller, lacrosse ball and bands to work on full ROM

Make sure to work on wrists, shoulders, hips and ankles

Rowling (No Measure)

3 Rounds

(Initial Row does not count)

Row 150M while counting your strokes.

Then Using 4 Strokes Less you must row to 150m

However many meters off of your mark you are is how many burpees you must perform

Perform 1 less stroke each round

Flight Simulator (Time)


Double Under Unbroken Sets for Time

18 Min Cap

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