Sat 5/13/17

CrossFit BattleCry – CrossFit

Warm-up

BW warm up (No Measure)

2 Rounds

Jog 200 M

20 Plank Taps

20 Air Squats

20 Pushups

20 Jumping Jacks

Metcon

Metcon (Time)

2 person teams

5 RFT

100 Dubs

20 Bar over Burpees

30 Deadlifts 185/155

Partners must switch on DUBs when one trips up. Everything else is broken up as needed.

Scaled

300 singles

20 burpees

30 kb deadlifts 80/62

Sat5/13/17

CrossFit BattleCry – Kettlebell Club

Warm-up

10s Warm up (No Measure)

REPEAT 4X

10 mountain climbers

10 sec plank

10 air squats

10 sec air squat hold

10 sec cobra pose into

10 sec downward dog

Metcon

Airwrecka (AMRAP – Reps)

15 minute AMRAP ladder

Double Kettlebell

5 clean and push press

5 front squats

6; 7; 8; 9; and so on until time is up.

RX 24kg/16kg

Cool Down

Heavy swings WU&CD (No Measure)

Peanut angels and Roll out

Lacrosse ball lat smash

3×30 second Plank

5x cobra pose into child’s pose

1 minute spinal twist each side

30 second Spinal Rock

1 seated minute forward fold