Thu9/28/17

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

Cool Down

200m walk

4x 20 sec wide lunge

Spinal And shoulder roll out

Wall decompression

Trin (Time)

100

Jump Rope Singles

Kettlebell Cleans

24 in. Box Step Ups

thur 9/28/17

CrossFit BattleCry – CrossFit


Deadlift Warmup (No Measure)

10 Minutes Warm Up

2-3 Rounds

5 Good Mornings

5 Goblet Squats

10 KB Swings

Use a light weight for 1 practice round

then a medium weight

for 2-3 rounds

5 Minutes crawling (No Measure)

Any style or combination of animal crawl

Progreso Lento – Renegade (Time)

Every 3 min for 15 min:

100m sprint

10 burpee box jump over 24/20

15 Russian KBS 70/50

Score all times added together

Progreso Lento – BattleCry (Time)

Every 3 min for 15 min:

10 alt lunges (1,1 count)

10 burpees

15 Russian KBS 53/35

Score all times added together

cool down 4 (No Measure)

Standing torso rotations

Up and down arm swings

Knee rotations

Forward fold to reaching across L to R and R to L

Walk out into cobra

Childs Pose

Prone torso rotation on both sides

Supine torso rotation on both sides

Spinal rock