Sat

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

1 mile run (Time)

Metcon

Trin (Time)

100

Jump Rope Singles

Kettlebell Cleans

24 in. Box Step Ups

Cool Down

Leg stretches (No Measure)

Calf & Soleus wall stretch

Seated quad stretch

Seated Butterfly stretch

10 sec Hanging forward fold with toe touch x3

061717

CrossFit BattleCry – Barbell Club

Metcon

Warm-up (No Measure)

2 rounds

200m Jog

10 Hand walk outs

15 Jump squats

Ybor (Time)

2 Rounds for time:

40 Burpees

400m run

40 Kb Swings

400m run

Rx 80/62

Sat 6/17/17

CrossFit BattleCry – CrossFit

Warm-up

10 min TLC (No Measure)

Take this time to carefully work on anything that needs a little more tlc than usual. If you need assitance please ask a coach.

Spartan 3 Person Team WOD (Time)

2 rounds for time

Run 400 M (together)

90 Alternating Lunges

Run 400 M (together)

90 Air Squats

Run 400 M (together)

90 GTO 95/65

Run 400 M (together)

90 Pushups

Break up all movements evenly 30/30/30