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9/8/17

8
Sep

9/8/17

CrossFit BattleCry – CrossFit


PVC Warmup (No Measure)

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

10 Reps of Each

Rings Warm up (No Measure)

30 Jumping jacks

Then

3 Rounds

30 Seconds Ring Rows

30 Seconds Wall Sit

30 Seconds Pushup Position Plank

30 Second Bar Hang

Double Trouble (Battlecry) (Time)

Dumbell “Isabel” 30 alternating Snatches for time 70/40

10 min CAP

***5 min recovery, and then-***

Little Annie: 50/40/30/20/10: singles, bsu

Double Trouble (Renegade) (Time)

“Isabel” 30 Snatches (Full or Pwr. Barbell starts from floor) for time 135/95

10 min CAP

***5 min recovery, and then-***

Annie: 50/40/30/20/10: dubs, bsu

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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