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Monday 2/20/17

20
Feb

Monday 2/20/17

CrossFit BattleCry – CrossFit


This week will kick off the 2017 CrossFit Open. Make sure to go to Games.CrossFit.com to register and also to see the wods released every thursday night @8Pm for the next 5 weeks

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

Banded Side steps and squats

Announcement (No Measure)

The next 5 weeks will be a great opportunity to kick up the intensity and come to Friday Night Lights starting at 5 PM every Friday and perform The Open Wods together. Due to the unknowable nature of the wod announcements we will be running a 5 week program with the heavier/more taxing lifts being performed on Mondays, Tuesdays and Wednesdays. Thursdays will be skill days and core days.

Deadlift (5-4-3-3-3 Building w/Good Form)

Allie (Time)

10,8,6…2

Box Jumps 30/24

C2B

Goblet Squats 53/35

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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