061617

CrossFit BattleCry – CrossFit

Warm-up

Warm-up (No Measure)

30 second bar hang

30 Jump squats

30 Lunges

10 Hand walk outs

Skill Work

Bench Press (5×3 Building)

Metcon

Colorado (Time)

2 Rounds for time

400m Pinch grip farmers walk

40 Kb swings

Rx 25/15 80/62

Cool Down

cool down 4 (No Measure)

1 min. Wide leg forward fold

2 min WB straddle stretch

1 Min Each Pigeon Pose

Banded shoulder stretches

Fri6/16/17

CrossFit BattleCry – Kettlebell Club

Warm-up

sequence work warm up (No Measure)

Banded Shoulder Stretches

Lacrosse ball Lat Smash

Serratus Smash

5x Sumo Squat w/ slow ankle rock

5x Cobra pose into downward dog

Hip opener 2 min hold ea leg

Thread the needle 1 minute hold ea arm

Cherry pickers (No Measure)

4x 50m cherry pickers

Metcon

Heavy Mettle (Time)

300 singles

200 meter row

100 Russian Swings

50 cleans

40 push press

30 goblet squats

20 pull ups

10 snatches

Cool Down

Coach led shoulder cool down

barbell 6/16/17

CrossFit BattleCry – Barbell Club

PVC Warmup (No Measure)

Pass Throughs, Good Mornings, OHS, Snatch Balance, Snatch

10 Reps of Each

Snatch (build to 1 rep @90%)

Clean and Jerk (build to 1 rep @90%)

Metcon (Weight)

3 Rds not for time

20 alternating db snatch@53/35

200m row

25 HSPU