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Tue9/13/16

13
Sep

Tue9/13/16

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

Push and/or Pull warm up (No Measure)

3x 8 sec decompression hang

3x 20 sec plank into 20 sec child’s pose

Banded shoulder stretches

Thread the needle

Skill Work

Metcon (10 Rounds for weight)

20 Alternating T.G.U. Sequence

Turkish get up

3 push presses

get down

3 floor press
build if desired with good form and COACH APPROVAL.

800m Row (Time)

Max Effort 800m Row

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