thur 10/5/17

CrossFit BattleCry – CrossFit


Upper body Warm Up (No Measure)

8 Hand Walk Outs

30 Ring Rows

Wrist Rocking and rotation

Downward dog into childs pose 5x

Prone Spinal Twist in both directions

6 Min Olympic Amrap (AMRAP – Rounds and Reps)

2 Min amrap of any style snatch followed by 2 min amrap of any style clean followed by 2 min amrap of any style shoulder to overhead
modify with a kb if desired. Make note of load in comments

Score

Rounds = weight

Reps = reps

Now This Renegade (AMRAP – Rounds and Reps)

Amrap 4:

14 Goblet Squats 80/53

7 Burpees

*Rest 2 min then repeat twice*

**Total of 3 rounds, score total of all rounds**

***Each round begins at the top.***

Now This BattleCry (AMRAP – Rounds and Reps)

Amrap 4:

14 Air Squats

7 Sprawl Burpees

*Rest 2 min then repeat twice*

**Total of 3 rounds, score total of all rounds**

***Each round begins at the top.***

Cool Down 3 (No Measure)

5x Childs Pose into Cobra

45 Seconds each side – Prone Spinal Twist

Banded Shoulder stretches- 1 min each side

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