tue 10/03/17

CrossFit BattleCry – CrossFit


Squat warm up (No Measure)

10 Sumo Squats- Rock side to side and around in the bottom

20 Jumping jacks

1 min. low wall sit

10 air squats

10 lunge and twist

10 rocking child’s pose

20 cross body mountain climbers

6 Knee tuck jumps as high as possible

Back Rack Lunge (3×10 alternating lunges. Build if possible)

Casey Renegade (Time)

4RFT

30 Single Arm KBS 70/53 (Russian)

30 T2B

30 HRPU

18 min cap

Casey BattleCry (Time)

3RFT

0:60 working / 0:30 resting

30 Single Arm KB Deadlift 80/60 (Russian)

30 K2E

30 HRPU

18 min cap

Cool Down 1 (No Measure)

– Lunge and Reach 5x each side

-Leg on Box Hamstring -Stretch for 30 sec. each

-twisting bar hang 20 sec.

-Wall ball straddle stretch for 2 min

Tue10/3/17

CrossFit BattleCry – Kettlebell Club

5 min Burpee emom (No Measure)

Stay within the movement of a deconstructed burpee then

Perform 5 normal burpees every minute.

Shoulder, Legs, Lumbar, Core (No Measure)

3x Vinyasa

Standing Arm Circles (forward and backward)

Standing Side Stretch

2x Push-up to Side Plank

Downward Facing Dog & walk the dog

Plank to Scapula Work

Relaxed Forward Fold

sumo squat

child’s pose

Turkish Get Up (20 set of 1 rep)

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

4 stone to shoulder

6 snatches

8 over head lunges

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

plank with calf stretch

Thread the needle (any variation)