5/4/17

CrossFit BattleCry – CrossFit

Warm-up (No Measure)

2 rounds

10 Knee raises

15 ring rows

5 Burpees

1 mile run (Time)

Robin Daggers (AMRAP – Reps)

EMOM

Death by T2B

Immediately followed by

Death by Burpees

Perform a rep of the corresponding movement equal to the number of minutes you have been on the EMOM. Continue until you are unable to complete the corresponding reps. The following minute start on the burpees from 1.

Example: minute 1= 1 t2b/burpee

minute 5= 5 t2b/burpee

Cool Down 2 (No Measure)

Cool Down

Walk 50 Meters

5 Sumo Squat Stretch

10 Leg Swings Each Side

1Min Pigeon Pose Ea Side

Thu5/4/17

CrossFit BattleCry – Kettlebell Club

Warm-up

5 min Crawl & Squat emom (No Measure)

5 minutes any style crawling and quickly comlpete 5 air squats every minute.

Skill Work

DB KB bent row (5 Rounds for weight)

5×8 double kettlebell bent rows

Metcon

800m Farmer’s Carry (Weight)

Cool Down

Forearm smash

5x cat cows

thread the needle