Call Us: 407-960-3774

Sat1/7/17

7
Jan

Sat1/7/17

CrossFit BattleCry – Kettlebell Club

Warm-up

22min to complete both warm up components. This is ample time to take care of yourself before the wod. Do not turn the first portion into a mindless task of sitting on a foam roller while shooting the breeze with your buddy. The condition of your body effects the quality of your movement, in turn determining the quality of your work out and it’s following results. So truly make those 22 minutes count.

10 min TLC (No Measure)

Take this time to carefully work on anything that needs a little more tlc than usual. If you need assitance please ask a coach.

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

Metcon

There will be a 5 minute key point review of the metcon’s movements.

To the 9’s (AMRAP – Reps)

18 Minutes

SWINGS

9

19

29

39

49

59

69

79

89

99

Perform 9 burpees between each set

RX=24KG/16KG

Cool Down

Butterfly w/gentle 30sec twist to each side

1 minute seated forward fold

30 sec spinal rock

20 sec windshield wiper

3 min wall decompression

Leave a Reply