Fri 7/28/17

CrossFit BattleCry – CrossFit

Announcement

Remember that the $10 off registration for Fitness Under Fire expires Aug 1st. Sign up early to take advantage of the discount. There are beginner, intermediate and Rx divisions for males and females. www.fitnessunderfire.com

Run warm up (No Measure)

2 Rounds

200 M Light Jog

Sumo Squat Stretch (Rock side to side)

Standing Forward Fold Stretch (Shift your hips around, Reach across R to L and L to R)

5 Hand Walk Outs

Cobra to Downward Dog 3x

Weightlifting

Renegade Athletes

Prioritize the lift over the load. Pack your shoulder back and down, brace your core and synchronize your breathing with the movement. If you can’t do 5 reps at 80% stay at 75%

BattleCry Athletes

You can substitute two dumbbells or kettlebells for the bar. You can also do 4×10 Goblet squats. Whatevas cleva!!!

Front Squat ([email protected]@[email protected]@80)

Metcon

Pick the version that allows you to stay moving. This wod is a sprint. It definitely should not be easy but it shouldn’t be heavy either. You should finish between 4-9 minutes in a panting heap on the floor

Salchicha Frita (Renegades) (Time)

21-15-19

Hang Pwr Snatch 95/65

T2B

Over Bar Burpees

Salchicha Frita (BattleCry) (Time)

21-15-9

Db Snatch 50/30

Knee Raises

Sprawl Burpees

Knee Raises must be performed with feet traveling behind the bar on the bottom portion of the movement and raising the knees above your belt line on the upper portion of the movement.

Sprawl Burpees only require you to go from standing to a plank position and back up for a jump with your hands above your shoulders