5/3/17

CrossFit BattleCry – CrossFit

Warm-up (No Measure)

10 min to Perform movements, non-consecutively if necessary

50 Push ups

50 sit ups

800m run

Metcon

Marioneta (Time)

5 RFT

15 Push press

15 Kb swings

15 HSPU

15 Bar Lunges each leg

Rx 135/95 70/62

Rx+ 185/130 80/70
30 min cap

Cool Down 3 (No Measure)

5x Childs Pose into Cobra

45 Seconds each side – Prone Spinal Twist

Banded Shoulder stretches- 1 min each side

Barbell 5/3/17

CrossFit BattleCry – Barbell Club

warm up 5 (No Measure)

Wrist mobility stretches

Prone Twists & Pec Stretch

Downward dog to Child”s pose to Cobra to Push ups into side plank

Lunge and Reach to hamstring stretch

Sumo Squats to Hamstring stretch

2x50m side shuffle

Clean (4×1@90)

Snatch Pull (3×6 building with good form)

Foam Roll Cool Down (No Measure)

1 Min Each Side – Foam Roll Piriformis

1 Min Each Side – Foam Roll Quads, IT Band and Sartorius

1 Min – Foam Roll Thoracic and Lumbar Spine

Metcon (Weight)

3 Rounds Not For Time

30 Alternating DB Curls

30 Supine Curl bar Tricep Ext

40 Hollow Rocks

400 M Jog
Go Up in weight

Make note of loads