5/5/17

CrossFit BattleCry – CrossFit

Warm-up (No Measure)

3 rounds

200m row

25 air squats

Skill Work

Max Height Box Jump in Inches (Distance)

Metcon

Adoquines (Time)

27-21-18-15-12-9-6-3

Wall balls

Box Jumps

Rx 20/16 24/20

Rx+ 30/20 30/24

cool down 4 (No Measure)

1 min. Wide leg forward fold

2 min WB straddle stretch

1 Min Each Pigeon Pose

Banded shoulder stretches

Fri5/5/17

CrossFit BattleCry – Kettlebell Club

Warm-up

sequence work warm up (No Measure)

Banded Shoulder Stretches

Lacrosse ball Lat Smash

Serratus Smash

5x Sumo Squat w/ slow ankle rock

5x Cobra pose into downward dog

Hip opener 2 min hold ea leg

Thread the needle 1 minute hold ea arm

Skill Work

Metcon (Weight)

5x @moderate snatch weight

10 swings into

4 snatches each arm (unbroken)

Metcon

I like It Like That (AMRAP – Rounds and Reps)

12 min AMRAP

8 box jumps

12 pull ups

80 dubs

36 swings
24in/20in

24kg/16kg

Cool Down

Lumbar CD (No Measure)

4x 20 sec child’s pose into 20 sec back extension hold

1 minute spinal twist ea. side

2x 15 sec seated side bend ea. side

5x cat cow

20 sec spinal rock

Barbell 5/5/17

CrossFit BattleCry – Barbell Club

BW warm up (No Measure)

2 Rounds

Jog 200 M

20 Plank Taps

20 Air Squats

20 Pushups

20 Jumping Jacks

Split Jerk (4×1@90)

Bench Press (3×7 Building)

Cool Down 3 (No Measure)

5x Childs Pose into Cobra

45 Seconds each side – Prone Spinal Twist

Banded Shoulder stretches- 1 min each side

Weaver (Time)

4 Rounds for time:

10 L-pull-ups

15 Push-ups

15 Chest-To-Bar Pull-ups

15 Push-ups

20 Pull-ups

15 Push-ups
In honor of U.S. Army First Lieutenant Todd W. Weaver, 26, of Hampton, VA, died on September 9, 2010
To learn more about Weaver click here
30 Min Cap