Barbell 10/20/17

CrossFit BattleCry – Barbell Club


OHS Warmup (No Measure)

2 Rounds

8 PVC PASS THRU

5 Scapular Pushups

5 Plank to Downward dog

External Rotation, Active shoulders and Squat Therapy

Split Jerk (5×2 building)

Split Squats (4×8 on each side. Build if possible)

Locito (Time)

7 rounds for time

12 hang clean + s2o

10 front squats

100 m run

Rx 75/45

Cool Down 5 (No Measure)

Prone spinal twist/pec stretch

Foam roll

Banded shoulder stretch

10/20/17

CrossFit BattleCry – CrossFit


wake up warm up (No Measure)

4x

10 high knees

10 push ups

10 yogi squats

10 cross plank knee to elbow

1 mile run (Time)

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Elizabeth (Battlecry) (Time)

21-15-9

Clean, 95/65

Box dips

Cool Down 5 (No Measure)

Prone spinal twist/pec stretch

Foam roll

Banded shoulder stretch