Tue9/5/17

CrossFit BattleCry – Kettlebell Club

Run warm up (No Measure)

20 heel taps

20 high knees

20 sec standing IT band stretch each side

20 sec sumo squat hold

10 squat jumps

20 cross high knee w/torso rotation

1000m Row (Time)

Max Effort 1000m Row

Metcon (AMRAP – Rounds and Reps)

30 min AMRAP

20 swings

6 goblet squats

6 snatches

6 Pull ups

24kg/16kg

Leg stretches (No Measure)

Calf & Soleus wall stretch

Seated quad stretch

Seated Butterfly stretch

10 sec Hanging forward fold with toe touch x3
Add shoulder opener of bench and back roll out.

9/5/17

CrossFit BattleCry – CrossFit

Announcement

Go to www.RiseoftheRenegades.com and check out the wods for this upcoming event. Registration is now open


Push Pull Squat Warmup (No Measure)

Perform the following 2-3 times

150 M Row

3 Downward Dog into Childs Pose

(Hold Each for a 10 count)

6 Pushups

8 Air Squats

Snatch (4×3 Building (10 minutes))

Cycled full squat. Modify to power if needed.

Quit Your Rye ‘N (Renegade) (Time)

For time:

400m run

50 Russian KBS 70/53

40 Goblet squats 70/53

30 Hang pwr clean 135/95

400m run

Quit Your Rye ‘N (Battlecry) (Time)

For time:

200m run

50 Russian KBS 53/35

40 Goblet squats 50/35

30 Hang pwr clean 95/65

200m run

Cool Down 1 (No Measure)

– Lunge and Reach 5x each side

-Leg on Box Hamstring -Stretch for 30 sec. each

-twisting bar hang 20 sec.

-Wall ball straddle stretch for 2 min