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Tue 8/29/17

29
Aug

Tue 8/29/17

CrossFit BattleCry – CrossFit


Announcement

The Box will be closed on Labor Day

Squat warm up (No Measure)

10 Sumo Squats- Rock side to side and around in the bottom

20 Jumping jacks

1 min. low wall sit

10 air squats

10 lunge and twist

10 rocking child’s pose

20 cross body mountain climbers

6 Depth jumps – from low box to high box

Back Rack Box Squats (5×8 @65-75% of Back Sq 1 RM)

Rack the bar on your back in a HBBS position and lower yourself onto a box that allows you to hit parallel or lower. Make sure to keep you heels pressed into the ground throughout the movement. Don’t let them come off the floor when you sit on the box

Squeeze your glutes at the top of the squat to emphasize hip extension

Cookies (Renegade) (AMRAP – Reps)

AMRAP 5:

12 C2B

10 Box jumps 24/20

8 Goblet Rev. Lunges 53/35

**Rest 3 min then repeat one time**

**Score lowest rep total**

Each round is worth 30 reps

Cookies (BattleCry) (AMRAP – Reps)

AMRAP 5:

12 Pullups

10 Step ups 24/20

8 Alternating Rev. Lunges

**Rest 3 min then repeat one time**

**Score lowest rep total**

Each rounds is worth 30 reps

Cool Down 2 (No Measure)

Cool Down

Walk 50 Meters

5 Sumo Squat Stretch

10 Leg Swings Each Side

1Min Pigeon Pose Ea Side

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