Tue 8/1/17

CrossFit BattleCry – CrossFit

Announcement

This is the link for volunteers to register for Fitness Under Fire

https://www.boxtribetracker.com/2104/reg/

Squat warm up (No Measure)

1 min. ea. calf wall stretch

1 min. low wall sit

10 sumo squats

10 lunge and twist

10 rocking child’s pose

20 cross body mountain climbers

Back Squat ([email protected]% [email protected]% [email protected]% [email protected]%)

If for some reason the back squat is not right for you perform 4 sets of 5 reps of goblet squat, Kb or dumbbell front squat. You can also do 4 sets of 20 air squats

Chonga with Sharpie Lip Liner (Renegade) (Time)

For time:

400m run

50 Air squats

40 American KBS 70/53

30 Box jumps 30/24

400m run

Chonga with Sharpie Lip Liner (BattleCry) (Time)

For time:

200m run

30 Air squats

30 Russian KBS 53/35

30 Box jumps 24/20

200m run

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