Thu9/21/17

CrossFit BattleCry – Kettlebell Club

Heavy swings WU&CD (No Measure)

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

Warm-up (No Measure)

2x

200m run

10 jump squats

10 push ups

KBC Heavy swings (Weight)

10×10 Heavy swings

Natalia (Time)

50 swings

400m run

25 swings

200m run

15 swings

100m run

7 swings

Cool Down

200m walk

4x 20 sec wide lunge

Spinal And shoulder roll out

Wall decompression

thur 9/21/17

CrossFit BattleCry – CrossFit


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

Max Rope Climbs in 3 minutes (AMRAP – Reps)

modify to rope rows if needed

Max Pushups in 3 minutes (AMRAP – Reps)

Agouti Renegade (Time)

3 rounds:

100m sprint

5 G2OH 155/105

10 box jumps 24/20

5 G2OH

100m sprint

**Rest 2 min after each set**

**Score SLOWEST round

Agouti BattleCry (Time)

3 rounds:

20 Air Squats

5 Db G2OH 50/30

10 box jumps 24/20

5 Db G2OH

20 Air Squats

**Rest 2 min after each set**

**Score SLOWEST round

Cool Down 3 (No Measure)

5x Childs Pose into Cobra

45 Seconds each side – Prone Spinal Twist

Banded Shoulder stretches- 1 min each side