thur 9/28/17

CrossFit BattleCry – CrossFit


Deadlift Warmup (No Measure)

10 Minutes Warm Up

2-3 Rounds

5 Good Mornings

5 Goblet Squats

10 KB Swings

Use a light weight for 1 practice round

then a medium weight

for 2-3 rounds

5 Minutes crawling (No Measure)

Any style or combination of animal crawl

Progreso Lento – Renegade (Time)

Every 3 min for 15 min:

100m sprint

10 burpee box jump over 24/20

15 Russian KBS 70/50

Score all times added together

Progreso Lento – BattleCry (Time)

Every 3 min for 15 min:

10 alt lunges (1,1 count)

10 burpees

15 Russian KBS 53/35

Score all times added together

cool down 4 (No Measure)

Standing torso rotations

Up and down arm swings

Knee rotations

Forward fold to reaching across L to R and R to L

Walk out into cobra

Childs Pose

Prone torso rotation on both sides

Supine torso rotation on both sides

Spinal rock

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