061517

CrossFit BattleCry – CrossFit

Warm-up

Warm-up (No Measure)

10 Burpees

50 singles

200 m jog

Skill Work

Front Squat (5×5 Build to heavy)

Metcon

Daniel Radcliffe (Time)

For time:

40 Snatch

50 Wall Balls

60 T2B

70 DU

800m Run

Rx 115/80 20/16

Rx+ 135/95 30/20

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

Thu6/15/17

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

Warm-up (No Measure)

400m jog

Skill Work

Metcon (20 Rounds for weight)

20 (10/10)

Turkish Get up

into snatch

into half windmill

into over head squat

finish get down
Build in weight with solid form

Cool Down

3x 10 sec decompression hang

2 min wall decompression

10 hip bridges

30 sec child’s pose

6 alternating lunge and reach