Sat8/12/17

CrossFit BattleCry – CrossFit

Warm-up

10s Warm up (No Measure)

REPEAT 4X

10 mountain climbers

10 sec plank

10 air squats

10 sec air squat hold

10 sec cobra pose into

10 sec downward dog

Metcon

Metcon (Time)

TEAM 3 PERSON WOD

4 ROUNDS (30 min cap)

6 rope climbs

30 wallballs

60 push ups

200m team run

Cool Down

Peanut angels and Roll out

Lacrosse ball lat smash

3×30 second Plank

5x cobra pose into child’s pose

1 minute spinal twist each side

30 second Spinal Rock

1 seated minute forward fold

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