Mon5/22/17

CrossFit BattleCry – Kettlebell Club

Warm-up

Shoulder warm up (kb) (No Measure)

30 push ups

3x 30 plank taps

3x 10 sec arm bar stretch ea. arm

5 point band sequence

Skill Work

Pull Ups (kb) (10 Rounds for reps)

Pull ups

modify if needed

RX unassisted/kipping

RX+ strict/ +weighted

1000m Row (Time)

Max Effort 1000m Row

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

10 db kb deadlift

8 db kb cleans

RX= 2X24/2X16

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 5/22/17

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

Snatch (2@65,2@70,2@75%)

Overhead Squat (3×10 building)

Metcon (Time)

3 rounds

10 American KB Swings

10 Box jumps

40 Hollow rocks

052217

CrossFit BattleCry – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

20 Jumping squats

20 Lunges

20 Pull ups

Skill Work

Weighted Pull-ups (5×3 Building)

Metcon

Gurr (Time)

2 Rounds for time:

30 Front rack lunges

800m run

14 Ring MU

Rx 135/95

Rx+ 155/110

Cool Down

Cool Down 3 (No Measure)

5x Childs Pose into Cobra

45 Seconds each side – Prone Spinal Twist

Banded Shoulder stretches- 1 min each side