061317

CrossFit BattleCry – CrossFit

Warm-up

Warm-up (No Measure)

500m Row

30 Ring rows

15 Hang cleans

Skill Work

Shoulder Press (5×2 Build to Heavy)

Metcon

Rumba (Time)

4 Rounds for time

200m Run

30 Pull ups

15 Hang power cleans

Rx 135/95

Rx+155/110

Cool Down

Cool down 7 (No Measure)

Roll out calves/ whatever needs attention

Pigeon pose

Pec stretch

Tue6/13/17

CrossFit BattleCry – Kettlebell Club

Warm-up

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

Metcon

Metcon (AMRAP – Reps)

10 rounds

2 minutes air dyne

2 minutes swings
KEEP COUNT OF CALORIES AND REPS!!!

Cool Down

Adductor & Lumbar stretch (No Measure)

10 sumo squats

1 min seated butterfly

1 min seated quad stretch

cobra pose into downward dog 4x

Spinal twist 1 minute hold each side