052517

CrossFit BattleCry – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

5 Hand walk outs

20 Jump squats

15 Ring rows

10 Push ups

Skill Work

Bench Press (5×3 Build to heavy)

Metcon

Guantanamera (Time)

For time:

70 Burpees

60 Sit ups

50 Kb Swings

40 Pull ups

30 HSPU

Rx 70/53

Rx+ 80/62 45lb plate deficit hspu

Cool Down

Cool Down 2 (No Measure)

Cool Down

Walk 50 Meters

5 Sumo Squat Stretch

10 Leg Swings Each Side

1Min Pigeon Pose Ea Side

Thu5/25/17

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

Alternating double kb clean w/squat (Weight)

5×3 alternating cleans with a squat after each clean.

I.E. holding 2 kettlebells in a racked position, clean ONLY the left kb and squat; then clean ONLY the right kb and squat. That is ONE REP.

Alternating 50M overhead carry (Weight)

5x 50m over head carry

with 2 racked bells, press only one overhead and walk to your half way point, then rack it and press the opposite bell overhead and continue back to your starting point. Repeat 5x.

RX=2X28/2X20

Cool Down

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)