051117

CrossFit BattleCry – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

20 Ring rows

3 Rope rows

10 T2b

Skill Work

Snatch (3×10 @65%)

Metcon

Farm work (Time)

5 Rope climbs

5 Burpee box over

4 Rope climbs

4 Burpee box over

3 Rope climbs

3 Burpee box over

Teams= 2x reps

Rx 24/20

Rx+ Legless 30/24
Continue until 1 Rope climb 1 Burpee box over

Cool Down

cool down 4 (No Measure)

1 min. Wide leg forward fold

2 min WB straddle stretch

1 Min Each Pigeon Pose

Banded shoulder stretches

Thu5/11/17

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

DBL KB Front Squats (Weight)

5 building sets

Using 2 kbs for all sets, start at 3 reps. Add 3 more every set. Start with 3 reps and finish with 15. Ending with a total of 45 reps in all.

Metcon

Fried Frog Legs (AMRAP – Rounds and Reps)

8 min AMRAP

10 swings

10 goblet squats

5 forward jumping burpees >)

Cool Down

Adductor & Lumbar stretch (No Measure)

10 sumo squats

1 min seated butterfly

1 min seated quad stretch

cobra pose into downward dog 4x

Spinal twist 1 minute hold each side