Thu10/5/17

CrossFit BattleCry – Kettlebell Club

10s Warm up (No Measure)

REPEAT 4X

10 mountain climbers

10 sec plank

10 air squats

10 sec air squat hold

10 sec cobra pose into

10 sec downward dog

Kettlebell Snatch (10 sets of 10 reps each arm)

Do not build

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

20 swings

10 pull ups

5 goblet squats

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)

thur 10/5/17

CrossFit BattleCry – CrossFit


Upper body Warm Up (No Measure)

8 Hand Walk Outs

30 Ring Rows

Wrist Rocking and rotation

Downward dog into childs pose 5x

Prone Spinal Twist in both directions

6 Min Olympic Amrap (AMRAP – Rounds and Reps)

2 Min amrap of any style snatch followed by 2 min amrap of any style clean followed by 2 min amrap of any style shoulder to overhead
modify with a kb if desired. Make note of load in comments

Score

Rounds = weight

Reps = reps

Now This Renegade (AMRAP – Rounds and Reps)

Amrap 4:

14 Goblet Squats 80/53

7 Burpees

*Rest 2 min then repeat twice*

**Total of 3 rounds, score total of all rounds**

***Each round begins at the top.***

Now This BattleCry (AMRAP – Rounds and Reps)

Amrap 4:

14 Air Squats

7 Sprawl Burpees

*Rest 2 min then repeat twice*

**Total of 3 rounds, score total of all rounds**

***Each round begins at the top.***

Cool Down 3 (No Measure)

5x Childs Pose into Cobra

45 Seconds each side – Prone Spinal Twist

Banded Shoulder stretches- 1 min each side