Wed 1/25/17

CrossFit BattleCry – CrossFit

Squat warm up (No Measure)

1 min. ea. achilles/soleus smash

1 min. low lean wall squat

10 sumo squats

10 lunge and twist

10 rocking child’s pose

20 cross body mountain climbers

Metcon (No Measure)

Jerk instruction – Coach will be taking you through the execution of a Power and Split Jerk as a class

1- Set Up (chin & elbows up, Legs straights, weight on heals)

2- Dip with control. maintain shoulders over hips

3- Extend through the hips, chest up

4- Catch and Reset

5- Finish

Metcon (Time)

4 Rounds for Time

10 KB Clean and Press on each arm

10 Burpees

100 M Run

Use Light Weight

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