051217

CrossFit BattleCry – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

15 Pull ups

15 Muscle snatch

Metcon

Engagement WOD (Time)

10 RFT

200m Partner farmers walk

18 Ring dips/ Ring rows

18 Snatch/Jerk

Rx 105

Rx+ 115

Cool Down

Cool Down 1 (No Measure)

-5 ea. side Lunge and Reach

-Leg on Box Hamstring -Stretch for 30 sec. each

-twisting bar hang 20 sec.

-Wall ball straddle stretch for 2 min

Fri5/12/17

CrossFit BattleCry – Kettlebell Club

Warm-up

Banded shoulder WU/CD (No Measure)

Banded shoulder stretches

5 point band stretch

shoulder wall rotation

20 plank taps

downward dog hold

20 arm circles (vertical, horizontal, each backward, forward)

Skill Work

100 KB snatches (Weight)

Complete 100 kb snatches at one prescribed weight. Break up reps 50/50. Complete all 50 on your least dominate side BEFORE moving on to the other 50.

100 Heavy KB swings (Weight)

Use one bell, no build up, and break up sets as needed.

Metcon (Weight)

10×10 dbl kb lunges (1/2)

Cool Down

200m walk

seated forward fold

thread the needle

foam roll legs, lats, back, and shouders

Barbell 5/12/17

CrossFit BattleCry – Barbell Club

Run warm up (No Measure)

3 Rounds

200 M Jog

Side Lunge Stretches L&R

5 Hand Walk Outs

Snatch (1 rep building to 70 %)

Clean and Jerk (1 rep building to 70%)

cool down 4 (No Measure)

1 min. Wide leg forward fold

2 min WB straddle stretch

1 Min Each Pigeon Pose

Banded shoulder stretches