Wed 7/26/17
CrossFit BattleCry – CrossFit
Announcement
BattleCry is now open on Sundays for open gym hours from 10 am – 2 pm. Members Only. No Guests
Upper body Warm Up (No Measure)
8 Hand Walk Outs
30 Ring Rows
Wrist Rocking and rotation
Downward dog into childs pose 5x
Prone Spinal Twist in both directions
Gymnastics
Renegades Athletes
Work on your HandStand Walks
Scale and work on Freestanding Handstand hold if you can’t walk your handstand.
BattleCry Athletes
You can choose to work on any progression of the Handstand walk or perform 3 sets of 10 reps dumbbell strict press with 2 bells simultaneously
HandStand Walks (Distance)
5 Minutes to establish max unbroken distance
Double DB Strict Press (3×10)
Press both Dumbbells simultaneously from a racked position to a fully locked out overhead position
Metcon
Choose one version of the wod
Alpha Dog (Renegades) (Time)
2RFT:
50 Dubs
40 Situps
30 American KBS 70/53
20 Thrusters 115/75
Rx+ 80/62, 135/95
16 min cap
Alpha Dog (BattleCry) (Time)
2RFT:
50 Singles
40 Situps
30 KB Deadlifts 53/35
20 Goblet Squat 53/35
Rx+50Dubs,70/53
16 min cap
Cool Down 1 (No Measure)
– Lunge and Reach 5x each side
-Leg on Box Hamstring -Stretch for 30 sec. each
-twisting bar hang 20 sec.
-Wall ball straddle stretch for 2 min