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