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Sat5/13/17

13
May

Sat5/13/17

CrossFit BattleCry – Kettlebell Club

Warm-up

10s Warm up (No Measure)

REPEAT 4X

10 mountain climbers

10 sec plank

10 air squats

10 sec air squat hold

10 sec cobra pose into

10 sec downward dog

Metcon

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

Heavy swings WU&CD (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

30 second Spinal Rock

1 seated minute forward fold

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