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Thu03/10/16

10
Mar

Thu03/10/16

CrossFit BattleCry – Kettlebell Club

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

Metcon (Weight)

4 sets of 5 reps Bridged floor press
use same weight as last week

Metcon (Weight)

3 sets of 10 reps Ballistic rows
use same weight as last week

Metcon (3 Rounds for time)

3x max effort hollow body hold

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

10 burpees

15 swings

20 goblet lunges
RX 24kg/16kg

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