Tue10/10/17

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)

KB 3 rep Clean Ladder (Weight)

Complete 3 cleans at each weight. Move through the FULL ladder one side at a time, then repeat. Move through on your least dominant arm FIRST. Log your heaviest weight successfully cleaned.

Metcon (Time)

3 RFT

200m farmer’s carry

100m overhead carry

75 dubs

50 swings

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

10/10/17

CrossFit BattleCry – CrossFit

Run warm up (No Measure)

2 Rounds

200 M Light Jog

Sumo Squat Stretch (Rock side to side)

Standing Forward Fold Stretch (Shift your hips around, Reach across R to L and L to R)

5 Hand Walk Outs

Cobra to Downward Dog 3x

Back Squat (3×5 building from 60%)

Jerald (Renegade) (Time)

5RFT:

100m sprint

5 Front squats 135/95

10 C2B

*Rest 1 min

Jerald (Battlecry) (Time)

5RFT:

100m sprint

5 kb Front squats 70/53

10 pull ups

*Rest 1 min