31
Jan
Tue 1/31/17
CrossFit BattleCry – CrossFit
OHS Warmup (No Measure)
2 Rounds
8 PVC PASS THRU
5 Scapular Pushups
5 Plank to Downward dog
External Rotation, Active shoulders and Squat Therapy
Snatch Drills (No Measure)
Set Up,
Start Slow,
Extend,
Drop,
Push The Bar Up,
Stand and Finish
In The Hole – Team WOD (Time)
OHS Hold while partner completes 50 HSPU
F. Sq Hold while partner completes 50 American KB Swings
B. Squat Hold while partner completes 50 Pistols
Rx 75/45
MODIFY APPROPRIATELY. DO NOT UNNECESSARILY RISK INJURY
Cool Down 1 (No Measure)
-5 ea. side Lunge and Reach
-Leg on Box Hamstring -Stretch for 30 sec. each
-twisting bar hang 20 sec.
-Wall ball straddle stretch for 2 min