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Sat1/21/17

21
Jan

Sat1/21/17

CrossFit BattleCry – Kettlebell Club

Warm-up

Lumbar & Leg emom (No Measure)

Minute’s movements…

1. High cross knee to elbow

2. Air squats

3. Slow bridge & release

4. HRPU

5. Slalom lunges

Metcon

There will be a 5 minute review of the metcon’s movements and ample time following to ask questions about the wod. Set a goal, mentally create a plan, and get ready to kick some ass (your’s most specifically).

Airwrecka (AMRAP – Reps)

15 minute AMRAP ladder

Double Kettlebell

5 clean and push press

5 front squats

6; 7; 8; 9; and so on until time is up.

RX 24kg/16kg

Cool Down

Replace the planks with 10x reaching bridge. In a bridge position reach over head and tap opposite side of the floor with each hand 10x (1,1).

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

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