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wed 8/30/17

30
Aug

wed 8/30/17

CrossFit BattleCry – CrossFit


Announcement

Registration for RIse of the Renegades is now open. Spots are filling fast. Be sure to sign up early to take advantage of the early bird discount.

www.Riseoftherenegades.com

Core warmup (No Measure)

3x Child’s pose into cobra

5x Cat Cow Pose

30 Sec Hip Stretch(L&R)

Max Effort Plank

Max Effort Hollow Hold

Max Effort Ring Plank

Max Effort L Hang

Core Strong Warm up (No Measure)

Up to 10 minutes to complete the following:

40 Hollow Rocks

50 M SuitCase Carry

30 sec Anti Rotation Banded Holds (each Side)

Sako (Renegade) (Time)

21-15-9 reps for time of:

• Deadlift 225/155#

• HSPU

Sako (BattleCry) (Time)

21-15-9 reps for time of:

• Deadlift 155/105#

• HRPU

Cool Down 3 (No Measure)

5x Childs Pose into Cobra

45 Seconds each side – Prone Spinal Twist

Banded Shoulder stretches- 1 min each side

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