Tue9/26/17

CrossFit BattleCry – Kettlebell Club


Squat sequence warm up (No Measure)

2x

6 side lunges

6 sumo squat

Standing IT band stretch

20 high knees

200m run

Metcon (Weight)

4 rounds

400m Farmer’s carry

800m run

2x24kg/2x20kg

Cool Down

6x cat cow

spinal twist

golfball hand smash

SMASH AND ROLLOUT EVERYTHING

tue 9/26/17

CrossFit BattleCry – CrossFit


Run warm up (No Measure)

2 Rounds

200 M Light Jog

Sumo Squat Stretch (Rock side to side)

Standing Forward Fold Stretch (Shift your hips around, Reach across R to L and L to R)

5 Hand Walk Outs

Cobra to Downward Dog 3x

Back Squat (10-10-10 build with every set)

Skid – Renegade (Time)

For time:

400m run

25 S2OH 115/75

50 Hollow Rocks

25 S2OH

400m run

Skid – BattleCry (Time)

For time:

200m run

25 KB P Press 53/35

50 Hanging Knee Raise

25 KB P Press 53/35

200m run

Cool Down 2 (No Measure)

Cool Down

Walk 50 Meters

5 Sumo Squat Stretch

10 Leg Swings Each Side

1Min Pigeon Pose Ea Side