Call Us: 407-960-3774

Mon06/06/16

6
Jun

Mon06/06/16

CrossFit BattleCry – Kettlebell Club

Warm-up

Shoulder, Legs, Lumbar, Core (No Measure)

3x Vinyasa

Standing Arm Circles (forward and backward)

Standing Side Stretch

2x Push-up to Side Plank

Downward Facing Dog & walk the dog

Plank to Scapula Work

Relaxed Forward Fold

5 Donkey Kicks

5 Jump Forward

5 Minutes Jump Rope (No Measure)

Skill Work

Metcon (Weight)

5 set of 5 moderate snatch each arm

Complete each set of snatches per arm simultaneously and unbroken. ex. complete all 5 reps on right arm then without putting the bell down switch to the left and complete 5 on the left. Then you may put the bell down.

Metcon

Metcon (AMRAP – Reps)

3 minutes to complete as many swings as possible.

RX-24kg/16kg
LOG YOUR WEIGHT

Metcon (Time)

3 RFT (12 min cap)

20 pull ups

20 clean & press

20 goblet lunges

RX-24kg/16kg, unassisted pull ups, strict press

Leave a Reply