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Tue9/20/16

27
Sep

Tue9/20/16

CrossFit BattleCry – Kettlebell Club

Warm-up

sequence work warm up (No Measure)

Banded Shoulder Stretches

Lacrosse ball Lat Smash

Serratus Smash

5x Sumo Squat w/ slow ankle rock

5x Cobra pose into downward dog

Hip opener 2 min hold ea leg

Thread the needle 1 minute hold ea arm

Skill Work

KB push press (5 Rounds for weight)

5×8 DOUBLE push press

DB KB bent row (5 Rounds for weight)

5×8 double kettlebell bent rows
build ONLY with good form and coach approval. Don’t waste a good workout on bad form .

Metcon

Metcon (AMRAP – Rounds and Reps)

3 rounds (15 minute cap)

10 push ups

10 jump squats

10 double thrusters

(add 5 reps to each movement every round)
RX 20kg/12kg

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