Tue9/12/17

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

200M Run (Time)

One sided sequence (Weight)

working one side at a time: repeat 10x each side

1 one handed swing

1 snatch

1 thruster

1 overhead lunge into windmill

end in standing position

Metcon (AMRAP – Reps)

5 minute AMRAP

Kettlebell swings

24kg/16kg

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

tue 9/12/17

CrossFit BattleCry – CrossFit

BW warm up (No Measure)

2 Rounds

Jog 200 M

20 Plank Taps

20 Air Squats

20 Pushups

20 Jumping Jacks

Power Snatch (5 reps every 90 seconds for 7 rounds)

Howler Monkey Renegade (AMRAP – Rounds and Reps)

18 min amrap w/ascending reps

1 c2b

1 box jump 30/24

1 s20 115/85
start with 1 of each then 2 and then 3… for 18 minutes

Cool Down 2 (No Measure)

Cool Down

Walk 50 Meters

5 Sumo Squat Stretch

10 Leg Swings Each Side

1Min Pigeon Pose Ea Side

Metcon (AMRAP – Rounds and Reps)

Howler Monkey Battlecry

18 min amrap w/ascending reps

1 pullups

1 box jump 24/20

1 s20 95/55

start with 1 of each then 2 and then 3… for 18 minutes