27
Apr
Wednesday 2/27/16
CrossFit BattleCry – CrossFit
Warm-up
BattleCry Warm-Up (No Measure)
1- Arm Circles , Torso Rotation and Knee Raises
2- High Reach, Forward Fold and Toe Reach
3- Air Squat Into Sumo Stretch
4- Side Lunge Stretch
5- Lunges and Lunge & Reach
6- Plank Pushup Reverse Ladder
7- Hollows and Scissor Kicks
Row Techniqe Review (No Measure)
Rowing Technique Review
Catch
Drive
Pull
Recover
Rowling (No Measure)
3 Rounds
(Initial Row does not count)
Row 150M while counting your strokes.
Then Using 3 Strokes Less you must row to 150m
However many meters off of your mark you are is how many over bar burpees you must perform
Metcon
Haul Ass (Time)
50 M Shuttle Sprint
4 MU
100 M Shuttle Sprint
4 MU
100 M Shuttle Sprint
4 MU
50 M Shuttle Sprint
4 MU