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CrossFit BattleCry – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

10 Push ups

15 T2b

20 Kb swings

Skill Work

2k Row (Time)

Max Effort 2k Row

Metcon

Gozalandia (AMRAP – Rounds and Reps)

12 min AMRAP

7 Ring dips

7 Box Jumps

7 Kb Snatch

Rx 24/20 53/44

Rx+ 30/24 62/53

Cool Down

Cool Down 1 (No Measure)

-5 ea. side Lunge and Reach

-Leg on Box Hamstring -Stretch for 30 sec. each

-twisting bar hang 20 sec.

-Wall ball straddle stretch for 2 min

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