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Tue6/14/16

14
Jun

Tue6/14/16

CrossFit BattleCry – Kettlebell Club

Warm-up

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

Skill Work

Metcon (No Measure)

12 boat pose w/8 sec hold

Metcon (Weight)

5 sets of 5 reps SEQUENCE

snatch

push press

snatch

Metcon (Weight)

5 sets 5 double kettlebell deadlift

Warm-up

Metcon (Time)

4 RFT

200m run

25 swings

20 thrusters (10/10)
RX 24kg/16kg

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