28
Jul
Barbell 7/218/17
CrossFit BattleCry – Barbell Club
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
KB Snatch WIndmill Warm Up (No Measure)
Perform 1 Snatch + 1 Windmill 3x on each side
Club Clean Pause Swipe Pause Shield Cast Pause (3×3 on each arm – kinda heavy)
Bottom Up KB Press (3×5 each arm)
Deadlift (5-3-1 to a heavy single)
Metcon (Weight)
3 ROunds
Not For TIme
50M roped sled drag
50M Double KB Front Rack Carry
400M Jog