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Wednesday 9/30/15


Wednesday 9/30/15

CrossFit BattleCry – CrossFit


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

Skill Work

We are going to review the accessory exercises for the Muscle Up. Then you will practice whatever version of the movement is best suited to your goals.

If you are going for max ub reps, choose either bar MU or ring MU.

Bar Muscle-ups (Make a note of max ub reps)

If you are doing jumping Muscle ups, make note of the size of the box you are jumping from.



Metcon (AMRAP – Rounds and Reps)

12 Min Amrap

10 DF -Dragon Flags

10 PT -Plank Twists

10 RT -Russian Twists (1,1 Count) 10/15#

12 DF

12 PT

12 RT

14 DF

14 PT

14 RT

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