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8/24/17

24
Aug

8/24/17

CrossFit BattleCry – CrossFit

Announcement

Box is closed tomorrow. See you all this Saturday for Fitness Under Fire

Squat warm up (No Measure)

10 ankle rotations in each direction

20 Jumping jacks

1 min. low wall sit

10 sumo squats

10 lunge and twist

10 rocking child’s pose

20 cross body mountain climbers

Single Arm KB Swing (3×10)

Perform each set on both sides

Bullet (Renegade) (Time)

For Time

Buy In 400m run

3Rounds

5 Thrusters 135/95

25 UB Dubs

Interlude 400m Run

3Rounds

5 Thrusters

25 UB Dubs

Cash Out 400m run

Bullet (Battlecry) (Time)

For Time

Buy In 400m Run

3 Rounds

10 wall balls 20/14

30 UB Singles

Interlude 400m Run

3 Rounds

10 wall balls 20/14

30 UB Singles

Cash Out 400m Run

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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