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Wed 7/26/17

26
Jul

Wed 7/26/17

CrossFit BattleCry – CrossFit

Announcement

BattleCry is now open on Sundays for open gym hours from 10 am – 2 pm. Members Only. No Guests

Upper body Warm Up (No Measure)

8 Hand Walk Outs

30 Ring Rows

Wrist Rocking and rotation

Downward dog into childs pose 5x

Prone Spinal Twist in both directions

Gymnastics

Renegades Athletes

Work on your HandStand Walks

Scale and work on Freestanding Handstand hold if you can’t walk your handstand.

BattleCry Athletes

You can choose to work on any progression of the Handstand walk or perform 3 sets of 10 reps dumbbell strict press with 2 bells simultaneously

HandStand Walks (Distance)

5 Minutes to establish max unbroken distance

Double DB Strict Press (3×10)

Press both Dumbbells simultaneously from a racked position to a fully locked out overhead position

Metcon

Choose one version of the wod

Alpha Dog (Renegades) (Time)

2RFT:

50 Dubs

40 Situps

30 American KBS 70/53

20 Thrusters 115/75

Rx+ 80/62, 135/95

16 min cap

Alpha Dog (BattleCry) (Time)

2RFT:

50 Singles

40 Situps

30 KB Deadlifts 53/35

20 Goblet Squat 53/35

Rx+50Dubs,70/53

16 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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