Call Us: 407-960-3774

Fri 8/4/17

4
Aug

Fri 8/4/17

CrossFit BattleCry – CrossFit


Announcement

We will be working on some projects around the box this weekend starting at 2pm on Saturday. Anyone who is willing to help will be greatly appreciated. We will be building a kids room, a front counter, kitchen counter, dumbbell rack and some other things.

Contact Coach Ricky for more info @ 321 304 7283

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]%[email protected]%[email protected]%)

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

The AK (Renegade) (AMRAP – Rounds and Reps)

12 min AMRAP

4 pull ups

3 C2B

2 BMU

1 Strict HSPU

The AK (BattleCry) (AMRAP – Rounds and Reps)

12 min amrap

10 ring rows

10 HRPU

10 push press 75/55

Rx+ 10 Jumping Pullups, 10 Pike Pushups, 95/75

Cool Down 2 (No Measure)

Cool Down

Walk 50 Meters

5 Sumo Squat Stretch

10 Leg Swings Each Side

1Min Pigeon Pose Ea Side

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