15
Jan
Mon 1/16/17
CrossFit BattleCry – CrossFit
The competition is coming fast and we need to stay focused. Make sure you reach out to Coach Ricky if you have any questions or concerns. All should have registered by now. If not please do at www.Boxtribegames.com
PVC Warmup (No Measure)
Pass Throughs, Good Mornings, OHS, Snatch Balance, Snatch
10 Reps of Each
Deadlift (5×10)
Announcement (No Measure)
Spend 10 Minutes Working on your Hand Stand Walk Progression. Coach will go over the modifications.
El Dragon (AMRAP – Rounds and Reps)
Every 2 Min Until Failure
First Round
10 Pwr Snatches
5 Muscle Ups
Second Round
12 Pwr Snatches
6 Muscle Ups
Third Round
14 Pwr Snatches
7 Muscle Ups…
Each Round Snatch goes up by 2 reps. MU goes up by 1 rep
Rx+ 115/85
Rx 85/55
Cool Down
Use P-Nut on your lower back and Thorasic spine. Partner Shoulder Smash and Slam ball smash your legs