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Wed 2/8/17


Wed 2/8/17

CrossFit BattleCry – Barbell Club

PVC Warmup (No Measure)

Pass Throughs, Good Mornings, OHS, Snatch Balance, Snatch

10 Reps of Each

Barbell Warm up (No Measure)

2 Min Deep Straddle Stretch with Wall Ball

2 Min Seated Fold- Both Legs

Quad, IT and Sartorius Smash

Ankle Roll and Smash

Calf Stretch and Smash

Banded Lat Stretch

Foam Roll Lats

P-nut smash Lumbar and Thorcic spine

Wrist and Forearm mobility

Clean off low blocks ([email protected],[email protected],[email protected])

Front Squat ([email protected], 3×[email protected])

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

Force Field (Weight)

20 Kettlebell Swings

5 Tire Flips

200 M OH Carry (L There/R Back)

cool down 4 (No Measure)

1 min. Wide leg forward fold

2 min WB straddle stretch

1 Min Each Pigeon Pose

Banded shoulder stretches

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