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Barbell 4/19/17


Barbell 4/19/17

CrossFit BattleCry – Barbell Club

warm up 5 (No Measure)

Wrist mobility stretches

Prone Twists & Pec Stretch

Downward dog to Child”s pose to Cobra to Push ups into side plank

Lunge and Reach to hamstring stretch

Sumo Squats to Hamstring stretch

2x50m side shuffle

Clean (7×1@80)

Back Squat (3×8@60%)

Snatch Grip Deadlift (3×3@95%Snatch 1RM)

Metcon (Weight)

3 Rounds Not For Time

30 Alternating DB Curls

30 Supine Curl bar Tricep Ext

40 Hollow Rocks

400 M Jog
Make note of loads

Foam Roll Cool Down (No Measure)

1 Min Each Side – Foam Roll Piriformis

1 Min Each Side – Foam Roll Quads, IT Band and Sartorius

1 Min – Foam Roll Thoracic and Lumbar Spine

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