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Mon6/27/16

27
Jun

Mon6/27/16

CrossFit BattleCry – Kettlebell Club

Warm-up

Heavy swings warm up (No Measure)

Peanut angels and Roll out

Lacrosse ball lat smash

3×30 second Plank

Pigeon pose 2 minutes each leg

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

Skill Work

Metcon (Weight)

5 sets of 5 reps alternating double strict press

Metcon (Weight)

5 sets of 5 reps alternating double clean w/ squat each rep

KBC Heavy swings (Weight)

10×10 Heavy swings

Metcon

Metcon (Time)

15 rope climbs for time

or

8 RFT

5 ring rows

5 jump squats
RX= Rope climbs

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