051817

CrossFit BattleCry – CrossFit

Warm-up

Warm-up (No Measure)

400m run

then

3 rounds

10 pvc passthrus

10 OHS

Skill Work

Overhead Squat (3×10 Building)

Metcon

The pizza was aggressive (Time)

4 Rounds for time:

15 Hang power snatch

200m run

15 HSPU

200m run

Rx 115/75

Rx+ 135/95 45lb plate Deficit HSPU

Cool Down

cool down 6 (No Measure)

Roll out arms

Pec stretch

Banded shoulder stretch

Thu5/18/17

CrossFit BattleCry – Kettlebell Club

Warm-up

Lumbar & Leg emom (No Measure)

Minute’s movements…

1. High cross knee to elbow

2. Air squats

3. Slow bridge & release

4. HRPU

5. Slalom lunges

Skill Work

DBL KB Front Squats (Weight)

5 sets with building reps

Using same 2 kbs, at one weight, 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

Metcon (Time)

4 rounds (22min cap)

500m row

20 dubs

20 dbl cleans

RX= 2×20/2x12kg+dubs

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