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