CrossFit BattleCry – Barbell Club
Announcement (No Measure)
Deload Week. Go light and easy on movements. Feel free to modify and work on accessories and mobility exercises that suit your needs.
Core warmup (No Measure)
3x Child’s pose into cobra
5x Cat Cow Pose
30 Sec Hip Stretch(L&R)
Max Effort Plank
Max Effort Hollow Hold
Max Effort Ring Plank
Max Effort L Hang
Power Snatch from Pause below knee (8×1@60%)
Make the power snatch land in a 1/4 squat
5 minutes max unbroken Kettlebell Snatches (AMRAP – Reps)
5 minutes to complete as many unbroken reps of kettlebell snatches as possible. Only one transition from one hand to the other is allowed. Kettlebell can not be put down during the transition or time is up and reps are calculated.
Chubby (AMRAP – Rounds and Reps)
18 Min Amrap
Cool Down 1 (No Measure)
-5 ea. side Lunge and Reach
-Leg on Box Hamstring -Stretch for 30 sec. each
-twisting bar hang 20 sec.
-Wall ball straddle stretch for 2 min