25
Jan
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