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Monday 3/13/17

13
Mar

Monday 3/13/17

CrossFit BattleCry – CrossFit


Week 4 – 2017 CrossFit Open. Lets keep the momentum going! Friday Night Lights again this friday.

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

2x50m side shuffle

Deadlift (3×[email protected]%)

Cool Down 2 (No Measure)

Cool Down

Walk 50 Meters

5 Sumo Squat Stretch

10 Leg Swings Each Side

1Min Pigeon Pose Ea Side

Rosalind (Time)

Show up 10 min late then…

For Time

20KB Cleans

18 KB Push Press

16 KB F. Squats

14 KB Cleans

12 KB Push Press

10………..

Rx+ 70/53

Rx 53/35

Using 1 Kettlebell. Split each set half on left half on right

Cool Down 3 (No Measure)

5x Childs Pose into Cobra

45 Seconds each side – Prone Spinal Twist

Banded Shoulder stretches- 1 min each side

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