Mon10/9/17

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

200m jog (No Measure)

light to moderate jog for 200m

Metcon (10 Rounds for weight)

10 Rounds (NFT)

30 swings

20 calorie assault bike

10 pull ups

5 stone to shoulder
Add weight of kettlebell and stone used for each round as your score. You may move up or down in weight throughout workout.

Adductor & Lumbar stretch (No Measure)

Rocking child’s pose

1 min seated butterfly

1 min seated quad stretch

cobra pose into downward dog 4x

Spinal twist 1 minute hold each side

2 min wall decompression

Barbell 10/9/17

CrossFit BattleCry – Barbell Club

PVC Warmup (No Measure)

Pass Throughs, Good Mornings, OHS, Snatch Balance, Snatch

10 Reps of Each

Snatch (3×3@75%)

KB Strict press (Weight)

5 sets of 5 reps

double kettlebell strict press with 3 second hold at the top

100 Heavy KB swings (Weight)

Use one bell, no build up, and break up sets as needed.

Metcon (Time)

3 rft

20 pullups

40 pushups

60 air squats

10/9/17

CrossFit BattleCry – CrossFit


PVC Warmup (No Measure)

Pass Throughs, Good Mornings, OHS, Snatch Balance, Snatch

10 Reps of Each

Pwr Snatch + Snatch + OHS Complex

Build to a heavy set

Let It Burn (Renegade) (AMRAP – Reps)

Amrap 14:

1 S2OH 155/105

5 Burpee over bar

10 T2B

20 UB dubs

*Ascending ladder S2OH. Add one rep each set.

**Score is COMPLETED S2OH

***Round does not have to be completed for S2OH to count

Let It Burn (Battlecry) (AMRAP – Reps)

Amrap 14:

1 S2OH 70/53

5 Burpee

10 Knee raises

40 Singles

*Ascending ladder S2OH. Add one rep each set.

**Score is COMPLETED S2OH

***Round does not have to be completed for S2OH to count