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Mon5/8/17

8
May

Mon5/8/17

CrossFit BattleCry – Kettlebell Club

Warm-up

10s Warm up (No Measure)

REPEAT 4X

10 mountain climbers

10 sec plank

10 air squats

10 sec air squat hold

10 sec cobra pose into

10 sec downward dog

Skill Work

Pull Ups (kb) (10 Rounds for reps)

Pull ups

modify if needed

RX unassisted/kipping

RX+ strict/ +weighted

Metcon

Not a Leg To Stand On (Time)

100 dubs

75 swings

400 meter run

150 dubs

50 swings

400 meter run

200 dubs

25 swings

400 meter run

RX 24kg/16kg + dubs

(18 minute Cap)

Cool Down

Heavy swings WU&CD (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

30 second Spinal Rock

1 seated minute forward fold
exclude plank holds

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