16
Aug
wed 8/16/17
CrossFit BattleCry – CrossFit
Announcement
Do you have a wod you want to do with the rest of us? Make a suggestion for saturday or sunday. We will throw it up for you and jump in the fire with you.
Send your requests to [email protected]
PVC Warmup (No Measure)
Pass Throughs, Good Mornings, OHS, Snatch Balance, Snatch
10 Reps of Each
Muscle Ups (FInd Max UB)
Find your max ub muscle ups. Bar or Ring. If you don’t have muscle ups consider the following work to assist you in developing the strength and skill;
Kip Swings
Pullups and Dips
Jumping Variations
Pulley MU
Knee Knockers (Renegade) (Time)
4RFT:
10 DL 245/165
5 Ring MU
10 HRPU
15 Air squats
Knee Knockers (BattleCry) (Time)
4RFT:
10 DL 165/95
5 Pullups
10 HRPU
15 Air squats
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