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Monday 2/27/17

27
Feb

Monday 2/27/17

CrossFit BattleCry – CrossFit


Week 2 – 2017 CrossFit Open. Make sure to go to Games.CrossFit.com to see the wods released every thursday night @8Pm for the next 4 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 4 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 are 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 (5-4-3-2-2 Building w/Good Form)

Aim for 5-10lbs more than your 3 rep max. You can possibly go heavier but don’t. Just stop there and MAKE SURE YOUR FORM IS GOOD. Don’t be a fool!

Cool Down 2 (No Measure)

Cool Down

Walk 50 Meters

5 Sumo Squat Stretch

10 Leg Swings Each Side

1Min Pigeon Pose Ea Side

Sally (AMRAP – Rounds and Reps)

18 Min Amrap

5 Power Snatches 95/55

20 Wall Ball Shots 20/16

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