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Wednesday May 11th 2016

11
May

Wednesday May 11th 2016

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

Metcon

Warm-up (No Measure)

MOVEMENT REVIEW

Cocolo (AMRAP – Reps)

Every 3 Min For 5 Rounds

Shuttle Sprint 50 M

8 Wall Balls 20/16

8 KB Snatch 70/53

Points given as follows:

For Every rounds finished Under 1 Min -10

Under 90 Sec – 8

Under 2 Min – 6

Under 180 sec – 4

Under 3 Min – 2

No Points if not finished in 3 minutes.

Cool Down 1 (No Measure)

Cool Down

Walk 50 Meters

5 Sumo Squat Stretch

10 Leg Swings Each Side

1Min Pigeon Pose Ea Side

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