Sat9/30/17

CrossFit BattleCry – Kettlebell Club

Shoulder warm up (kb) (No Measure)

30 push ups

3x 30 plank taps

3x 10 sec arm bar stretch ea. arm

5 point band sequence

Leg stretches (No Measure)

Calf & Soleus wall stretch

Seated quad stretch

Seated Butterfly stretch

10 sec Hanging forward fold with toe touch x3

Rick (AMRAP – Reps)

800 meter run

Max Unbroken Kettlebell Snatches

800 meter run

Max Unbroken Kettlebell Cleans

Cool Down

Wall decompression

Standing IT band stretch

Calf, ankle, and knee smash

Golf ball hand smash

Sat 9/30/17

CrossFit BattleCry – CrossFit

Get Right Warm Up (No Measure)

Coach will take you through the warm up

10 reps of each:

Arm Circles

Torso Rotation

Air Squats

Pushups

Running High Knees (in place)

Jumping Jacks

200m Suitcase carry

Blame Rosalind Richardson (Time)

2 person Partner wod

5 rounds for time

40 deadlifts 155/115

40 Goblet squats 53/35

40 Pullups

100 Dubs(or 200 singles)