Thu9/7/17

CrossFit BattleCry – Kettlebell Club

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

dbl kb dlft sequence (Weight)

6 sets

3 Double sumo stance kettlebell deadlift

3 double clean

3 double push press

Metcon (Time)

4 RFT (12 min cap)

5 dbl kb snatch

1 rope climb

5 dbl kb front squats

1 rope climb

Grip work wu/cd (No Measure)

rocking planche

wrist rolls

Finger stretches (ending in thumb to wrist)

forearm lacrosse ball smash

golf ball or lacrosse ball hand smash
Add any combination of spinal twist and decompression

9/7/17

CrossFit BattleCry – CrossFit

Announcement

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


Grunt Work Warmup (No Measure)

Arm Circles

Knee Raises

Leg Swings

Hand Walk Outs

2 Rounds

20 Second Animal Crawl

20 Second Gator pushups

20 Second Animal Crawl

20 Second Jump Squats

Ricky’s Renegade Revenge (Time)

For time

20 burpees

20 dumbbell snatch 70/40

20 HSPU

20 kb swings 80/53

200 m run

10 burpees

10 dumbbell snatch

10 HSPU

10 kb swings

100 m run

5 burpees

5 dumbbell snatch

5 HSPU

5 kb swings

50 m run

1 burpee

Ricky’s BattleCry Revenge (Time)

For time

20 burpees

20 dumbbell snatch 50/20

20 HRPU

20 Russian swings 53/35

200 m run

10 burpees

10 dumbbell snatch

10 HRPU

10 russian swings

100 m run

5 burpees

5 dumbbell snatch

5 HRPU

5 russian swings

50 m run

1 burpee

Cool Down 3 (No Measure)

5x Childs Pose into Cobra

45 Seconds each side – Prone Spinal Twist

Banded Shoulder stretches- 1 min each side