3
May
Barbell 5/3/17
CrossFit BattleCry – Barbell Club
warm up 5 (No Measure)
Wrist mobility stretches
Prone Twists & Pec Stretch
Downward dog to Child”s pose to Cobra to Push ups into side plank
Lunge and Reach to hamstring stretch
Sumo Squats to Hamstring stretch
2x50m side shuffle
Clean (4×[email protected])
Snatch Pull (3×6 building with good form)
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
Metcon (Weight)
3 Rounds Not For Time
30 Alternating DB Curls
30 Supine Curl bar Tricep Ext
40 Hollow Rocks
400 M Jog
Go Up in weight
Make note of loads