Barbell 10/11/17

CrossFit BattleCry – Barbell Club

PVC Warmup (No Measure)

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

10 Reps of Each

Clean (3×3@75%)

Overhead Squat (5×5 building)

Metcon (Weight)

3 rounds not for time

50 m single overhead carry

(Switch at halfway mark)

50 m walking goblet lunges

500 m row

10/11/17

CrossFit BattleCry – CrossFit

Get Right Warm Up (No Measure)

Coach will take you through the warm up

10 reps of each:

Arm Circles

Torso Rotation

Air Squats

Pushups

Running High Knees (in place)

Jumping Jacks

200m Suitcase carry

Absolutely (AMRAP – Rounds and Reps)

7 min amrap

10 Goblet squats 53/35

20 deadbugs

Space Jam (Renegade) (No Measure)

Every 3 min for 15 min: (No measure)

50 dubs

8 box jump overs 30/24

8 KBS 80/53

Space Jam (Battlecry) (No Measure)

Every 3 min for 15 min: (No measure)

100 Singles

8 box step overs 24/20

8 KBS 62/35

Cool Down 3 (No Measure)

5x Childs Pose into Cobra

45 Seconds each side – Prone Spinal Twist

Banded Shoulder stretches- 1 min each side