Fri10/6/17

CrossFit BattleCry – Kettlebell Club

Banded shoulder WU/CD (No Measure)

Banded shoulder stretches

5 point band stretch

shoulder wall rotation

20 plank taps

downward dog hold

20 weighted arm circles (vertical, horizontal, each backward, forward)

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

Metcon (Time)

35 min Cap

100 swings

800m run

50 push press

40 clean and squat

30 renegade rows

20 Russian twists

24kg/16kg

Barbel 10/06/17

CrossFit BattleCry – Barbell Club

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

KB Snatch WIndmill Warm Up (No Measure)

Perform 1 Snatch + 1 Windmill 3x on each side

Club Clean Pause Swipe Pause Shield Cast Pause (3×3 on each arm – kinda heavy)

Bottom Up KB Press (3×5 each arm)

Deadlift (5-3-1 to a heavy single)

Metcon (Weight)

3 ROunds

Not For TIme

50M roped sled drag

50M Double KB Front Rack Carry

400M Jog

fri 10/06/17

CrossFit BattleCry – CrossFit


Rings Warm up (No Measure)

30 Jumping jacks

Then

3 Rounds

30 Seconds Ring Rows

30 Seconds Wall Sit

30 Seconds Pushup Position Plank

30 Second Bar Hang

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

FYB – Renegade (AMRAP – Rounds and Reps)

Amrap 5:

10 Hang power clean 135/95

15 T2B

20 UB dubs

*Rest 2 min then repeat*

**Second set starts at the top.**

***Score ONLY lowest reps***

FYB – BattleCry (AMRAP – Rounds and Reps)

Amrap 5:

10 Hang power clean 95/65

15 K2E

20 UB singles

*Rest 2 min then repeat*

**Second set starts at the top.**

***Score ONLY lowest reps***