thur 8/10/17

CrossFit BattleCry – CrossFit

PVC Warmup (No Measure)

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

10 Reps of Each

Announcement

We have installed a kiosk by the front desk for you to sign in and enter scores. Please refrain from changing the screen on the coach board kiosk. We have also installed a self serve tablet for drinks, snacks, apparel and protein purchases. Please go into your wodify account and set up your 4 digit pin to use for purchases. If you want to order a shirt just purchase it on the self serve tablet and Hannah will contact you to get the details of your order. Thank you.

annihilation (Renegade) (AMRAP – Rounds and Reps)

20 min AMRAP

30 Thrusters 135/95

30 T2B

30 WB 20/14

30 T2B

30 American KBS 70/53
Go Hard. Dig Deep.

annihilation (BattleCry) (AMRAP – Rounds and Reps)

20 min AMRAP

30 Thrusters 75/55

30 Knee Raises

30 WB 14/10

30 Knee Raises

30 KBS 53/35 (russian)

Cool Down 3 (No Measure)

5x Childs Pose into Cobra

45 Seconds each side – Prone Spinal Twist

Banded Shoulder stretches- 1 min each side

Thu8/10/17

CrossFit BattleCry – Kettlebell Club

Warm-up

Shoulder, Legs, Lumbar, Core (No Measure)

3x Vinyasa

Standing Arm Circles (forward and backward)

Standing Side Stretch

2x Push-up to Side Plank

Downward Facing Dog & walk the dog

Plank to Scapula Work

Relaxed Forward Fold

sumo squat

child’s pose

Skill Work

Metcon (Weight)

5×3 strict press

5 sets of 3 reps

Metcon

Up the Ladder (Time)

(15min cap)

1 burpee

2 push press

3 swings

1 rope climb

4 burpees

5 push press

6 swings

1 rope climb

7 burpees

8 push press

9 swings

1 rope climb

10 burpees

1 rope climb

10 push press

1 rope climb

10 swings

1 rope climb

RX 24kg/16kg + rope climb

Cool Down

Lumbar CD (No Measure)

4x 20 sec child’s pose into 20 sec back extension hold

1 minute spinal twist ea. side

2x 15 sec seated side bend ea. side

5x cat cow

20 sec spinal rock