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Thu6/30/16

30
Jun

Thu6/30/16

CrossFit BattleCry – Kettlebell Club

Warm-up

Windmill warm up (No Measure)

push up into side plank 2×3 ea. arm

kneeling windmill

Hip opener 2 min hold ea leg

wrist fold and roll

Adductor & Lumbar stretch (No Measure)

10 sumo squats

1 min seated butterfly

1 min seated quad stretch

cobra pose into downward dog 4x

Spinal twist 1 minute hold each side

Skill Work

Metcon (No Measure)

10 reps of 10 sec plank hold push ups

Metcon (Weight)

6 sets of 4 Windmill
*advanced athlete option for double windmill

Metcon (Weight)

8 sets of 8 reps each arm single arm swing

Metcon

Metcon (Time)

3 RFT

30 air squats

30 swings

30 push press

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