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Tue6/28/16

28
Jun

Tue6/28/16

CrossFit BattleCry – Kettlebell Club

Warm-up

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

5 Minutes crawling (No Measure)

Any style or combination of animal crawl

Skill Work

Metcon (No Measure)

4 sets of 5 (1,1) alternating one legged wall sit w/5 sec hold each leg

Metcon (Weight)

5 sets of 5 reps bottoms up press

Metcon (Weight)

6 sets of 4 reps squatted press into snatch into overhead squat

Metcon (Weight)

400 meter heavy farmer’s carry

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