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Mon1/16/17

16
Jan

Mon1/16/17

CrossFit BattleCry – Kettlebell Club

Warm-up

This class is a revisit from the 7th. Please take into practice any advice and adjustments that were given then. Keep that same focus and stay on task.

Heavy swings warm up (No Measure)

Peanut angels and Roll out

Lacrosse ball lat smash

3×30 second Plank

5x cobra pose into child’s pose

1 minute spinal twist each side

Pigeon pose 2 minutes each leg
12 minutes to work through warm up

5 Minutes Jump Rope (No Measure)

Skill Work

100 Heavy KB swings (Weight)

Use one bell, no build up, and break up sets as needed.
15 minutes to work through this skill work. Use a lighter warm up set if needed. These will not count as part of your reps. Remember to focus on form, technique, and breath. Stay with a bell that allows proper and correct movement. Sloppy swings will not be tolerated.

Metcon

Rewind (Time)

2 RFT (15min cap)

120 dubs

60 swings

30 snatches

15 air lunges
RX= SW- 28kg/20kg SN- 24kg/16kg + dubs

Any scaled or progressive movements WILL NOT be doubled or increased in reps. Make sure to log your results and movements.

Cool Down

Please complete the cool down as this is also an important part of your fitness.

400m walk

2 minute spinal twist each side

1 minute butterfly w/gentle twist

4x slow concentrated bridge pose or cat cow

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