5
Sep
9/5/17
CrossFit BattleCry – CrossFit
Announcement
Go to www.RiseoftheRenegades.com and check out the wods for this upcoming event. Registration is now open
Push Pull Squat Warmup (No Measure)
Perform the following 2-3 times
150 M Row
3 Downward Dog into Childs Pose
(Hold Each for a 10 count)
6 Pushups
8 Air Squats
Snatch (4×3 Building (10 minutes))
Cycled full squat. Modify to power if needed.
Quit Your Rye ‘N (Renegade) (Time)
For time:
400m run
50 Russian KBS 70/53
40 Goblet squats 70/53
30 Hang pwr clean 135/95
400m run
Quit Your Rye ‘N (Battlecry) (Time)
For time:
200m run
50 Russian KBS 53/35
40 Goblet squats 50/35
30 Hang pwr clean 95/65
200m run
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