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Mon9/19/16

19
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

Last minute (AMRAP – Rounds and Reps)

10 min AMRAP

2 rope climbs

5 box jumps

8 snatches

100m run

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