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Wednesday 9/23/15

23
Sep

Wednesday 9/23/15

CrossFit BattleCry – CrossFit

Warm-up

BattleCry Warm-Up (No Measure)

10 Min Emom

1- Arm Circles and Knee Raises

2- High Reach Into Hand Walk Out

3- Air Squat Into Sumo Stretch

4- High Knees

5- 3 Pushups Into Child’s Pose

6- Jumping Jacks

7- Side Lunge Stretch

8- Lunges

9- Push ups

10- Burpees

Gymnastics

Sc: Jumping Bar Muscle Up (5 Sets- Record the Size of the Box in Comment Box)

The goal is to find how many reps you can comfortably do in 5 sets. Rest about 1 Min Btwn Sets but not too long

RX: Bar Muscle-ups (5 Sets- Record Total Reps)

The goal is to find how many reps you can comfortably do in 5 sets. Rest about 1 Min Btwn Sets but not too long

R+: Muscle-ups (5 Sets- Record Total Reps)

The goal is to find how many reps you can comfortably do in 5 sets. Rest about 1 Min Btwn Sets but not too long

Metcon

Metcon (Time)

5 Rounds For Time 16 Min Cap

Scaled

10 Situps

15 Wipers

20 Side to Side Crunches

25 Deadbugs

Rx

25 Situps

25 Wipers

25 Side to Side Crunches

25 Deadbugs

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