3
Feb
Barbell 2/3/17
CrossFit BattleCry – Barbell Club
PVC Warmup (No Measure)
Pass Throughs, Good Mornings, OHS, Snatch Balance, Snatch
10 Reps of Each
Barbell Warm up (No Measure)
2 Min Deep Straddle Stretch with Wall Ball
2 Min Seated Fold- Both Legs
Quad, IT and Sartorius Smash
Ankle Roll and Smash
Calf Stretch and Smash
Banded Lat Stretch
Foam Roll Lats
P-nut smash Lumbar and Thorcic spine
Wrist and Forearm mobility
Snatch Opener
Warm Up and Set your opener
Snatch 2nd Lift
Snatch 3rd Lift
Metcon (No Measure)
Rest 10 Min
Clean & Jerk Opener
warm up and set your opener
Clean & Jerk 2nd Lift
Clean & Jerk 3rd Lift
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