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Mon9/19/16

26
Sep

Mon9/19/16

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

Skill Work

Goblet squat holds (5 Rounds for weight)

5×5 goblet squats with 3 second hold at the bottom

Side step ups (Weight)

5×5 weighted side step ups
no build. may use box no higher than 24 or bumper plates.

Metcon

Metcon (No Measure)

15 min EMOM

Air Dyne

swings

box jumps

Every minute switch to next station

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