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Thu9/22/16

19
Sep

Thu9/22/16

CrossFit BattleCry – Kettlebell Club

Warm-up

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

Skill Work

100 swings 3 minutes (Time)

Complete 100 moderate to heavy Russian Kettlebell swings in 3 minutes or less.

Alternating Double Floor press (Weight)

5×5 Alternating Double Floor press

Metcon

Fried Frog Legs (AMRAP – Rounds and Reps)

8 min AMRAP

10 swings

10 goblet squats

5 forward jumping burpees >)

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