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Fri4/7/17

7
Apr

Fri4/7/17

CrossFit BattleCry – Kettlebell Club

Warm-up

Lumbar & Leg emom (No Measure)

Minute’s movements…

1. High cross knee to elbow

2. Air squats

3. Slow bridge & release

4. HRPU

5. Slalom lunges

Skill Work

Movement review

Metcon

MQuimby329 (Time)

35 double kettlebell deadlifts

35 double kettlebell clean & push press

35 double kettlebell lunges

35 pull ups

329 double unders

Cool Down

Lumbar CD (No Measure)

4x 20 sec child’s pose into 20 sec back extension hold

1 minute spinal twist ea. side

2x 15 sec seated side bend ea. side

5x cat cow

20 sec spinal rock

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