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Thursday 3/2/17

2
Mar

Thursday 3/2/17

CrossFit BattleCry – CrossFit


Don’t forget to come to our Friday Night Lights starting tomorrow evening at 5pm. Bring a dish. food for the grill, drinks and your game face!

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Chubby Chalupa (AMRAP – Rounds and Reps)

22 Min Amrap with EMOM

22 Russian Twists 15/10

22 Flutter Kicks 15/10

22 Alternating K2E

11 Air Squats EMOM
Air Squats do not count towards reps in your score.

Russian twist and flutter kicks with 15/10lb plate. Keep your spine in a hollow position during flutter kicks.

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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