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Thu7/27/17

27
Jul

Thu7/27/17

CrossFit BattleCry – Kettlebell Club

Announcement

Volunteers are needed for Fitness Under Fire. Please text Coach Ricky @ 321 304 7283 to sign up as a volunteer

Warm-up

Turkish Warm up (No Measure)

10x 10 sec side plank hold

1 min hold ea. side, standing IT band stretch

5x slow bridge and release

5x rocking sumo squat hold

Metcon (Weight)

5 set of 3 reps

Bottoms up snatch w/ 3 sec pause at the top

Bottoms up Turkish Get Up (Weight)

24 (12/12) alternating reps of Bottoms up Turkish Get Up.

Ensure to maintain visual awareness of your bell at all times. Commit to the finish of this movement by racking your bell safely at the end of each rep. This means DO NOT loosely allow the bell to flop or slam to the floor at the end of each rep. You will be penalized 10 calories on the airdyne for each careless, unfinished rep. Safety bails will not count towards penalization.

RX+ = 24kg/16kg

Cool Down

Lat roll out/ stretch

peanut roll out

slow concentrated neck rolls 10 left + right

5 Minutes crawling (No Measure)

Any style or combination of animal crawl

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