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Fri9/15/17

15
Sep

Fri9/15/17

CrossFit BattleCry – Kettlebell Club

Adductor & Lumbar stretch (No Measure)

30 sec all 4 limb rocking back an forth

1 min seated butterfly

1 min seated quad stretch

cobra pose into downward dog 4x

Spinal twist 1 minute hold each side

Warm-up (No Measure)

10 jump squats

10 lunge and twist

10 light weight straight leg swings

DBL KB Deadlift

Sumo stance bells in

KB squat snatch (8 sets of 5 reps each side)

Using typical kettlebell snatch technique, add a speedy dip under the bell to catch in a squat position.

KBC Heavy swings (Weight)

10×10 Heavy swings

Metcon (Calories)

Assault bike

2 minute max calorie

Cool Down

Standing IT band stretch

pigeon pose

Spinal twist

Rocking baby

Wall decompression

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