tue 10/03/17

CrossFit BattleCry – CrossFit


Squat warm up (No Measure)

10 Sumo Squats- Rock side to side and around in the bottom

20 Jumping jacks

1 min. low wall sit

10 air squats

10 lunge and twist

10 rocking child’s pose

20 cross body mountain climbers

6 Knee tuck jumps as high as possible

Back Rack Lunge (3×10 alternating lunges. Build if possible)

Casey Renegade (Time)

4RFT

30 Single Arm KBS 70/53 (Russian)

30 T2B

30 HRPU

18 min cap

Casey BattleCry (Time)

3RFT

0:60 working / 0:30 resting

30 Single Arm KB Deadlift 80/60 (Russian)

30 K2E

30 HRPU

18 min cap

Cool Down 1 (No Measure)

– Lunge and Reach 5x each side

-Leg on Box Hamstring -Stretch for 30 sec. each

-twisting bar hang 20 sec.

-Wall ball straddle stretch for 2 min

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