Fri10/13/17

CrossFit BattleCry – Kettlebell Club

sequence work warm up (No Measure)

Banded Shoulder Stretches

Lacrosse ball Lat Smash

Serratus Smash

5x Sumo Squat w/ slow ankle rock

5x Cobra pose into downward dog

Hip opener 2 min hold ea leg

Thread the needle 1 minute hold ea arm

400m Run (Time)

Max Effort 400m Run

Metcon (Time)

32min Cap

100 swings

50 singlebell deadlifts

25 clean and lunge

12 box jumps (24in/20in)

6 strict presses

12 box jumps

25 clean and lunge

50 single bell deadlifts

100 swings

RX 24kg/16kg

Cool Down

Reverse pigeon pose

Couch stretch

Butterfly pose

Forward fold

Standing IT band stretch

Lacrosse or softball roll out

Barbell 10/13/17

CrossFit BattleCry – Barbell Club

PVC Warmup (No Measure)

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

10 Reps of Each

Split Jerk (3×3@75%)

Front Rack Lunge (5×5 building)

Metcon (Weight)

3 rounds not for time

20 kb snatches each arm

40 kb swings

60 Pushups

10/13/17

CrossFit BattleCry – CrossFit

Warm-up


Warm-up (No Measure)

10 Pvc Pass thrus

10 Snatch balance

100 m run

10 Muscle snatch

10 Power Snatch

100 m run

10 Hang Power Snatch

10 OHS

Crayola (Renegade) (Time)

5RFT:

200m run

10 hang pwr snatch 95/65

Crayola (Battlecry) (Time)

5RFT:

200m run

10 hang pwr snatch 65/35