Sat8/12/17

CrossFit BattleCry – CrossFit

Warm-up

10s Warm up (No Measure)

REPEAT 4X

10 mountain climbers

10 sec plank

10 air squats

10 sec air squat hold

10 sec cobra pose into

10 sec downward dog

Metcon

Metcon (Time)

TEAM 3 PERSON WOD

4 ROUNDS (30 min cap)

6 rope climbs

30 wallballs

60 push ups

200m team run

Cool Down

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

Sat8/12/17

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

Stone 2 Shoulder (10 sets of 5 reps build)

Metcon

Cool Down

I like It Like That (AMRAP – Rounds and Reps)

12 min AMRAP

8 box jumps

12 pull ups

80 dubs

36 swings

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