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thur 8/31/17

31
Aug

thur 8/31/17

CrossFit BattleCry – CrossFit


Announcement

The box will be closed on Monday for Labor Day

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

Clean and Jerk (1 C&J every 90 sec for 9 min(7x)@75%)

Big Kahuna (Renegade) (Time)

3 rounds

*Score ONLY slowest round*

100m sprint

15 KBS (American swings) 70/35

10 target burpees

15 KBS

100m sprint

*Rest 2 min*

20 min cap

Big Kahuna (BattleCry) (Time)

3 rounds

*Score ONLY slowest round*

20 Air Squats

15 KBS (Russian swings) 53/35

10 target burpees

15 KBS

20 Air Squats

*Rest 2 min*

20 min cap

cool down 4 (No Measure)

Standing torso rotations

Up and down arm swings

Knee rotations

Forward fold to reaching across L to R and R to L

Walk out into cobra

Childs Pose

Prone torso rotation on both sides

Supine torso rotation on both sides

Spinal rock

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