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Wednesday 2/27/16

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

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