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Tue9/5/17

5
Sep

Tue9/5/17

CrossFit BattleCry – Kettlebell Club

Run warm up (No Measure)

20 heel taps

20 high knees

20 sec standing IT band stretch each side

20 sec sumo squat hold

10 squat jumps

20 cross high knee w/torso rotation

1000m Row (Time)

Max Effort 1000m Row

Metcon (AMRAP – Rounds and Reps)

30 min AMRAP

20 swings

6 goblet squats

6 snatches

6 Pull ups

24kg/16kg

Leg stretches (No Measure)

Calf & Soleus wall stretch

Seated quad stretch

Seated Butterfly stretch

10 sec Hanging forward fold with toe touch x3
Add shoulder opener of bench and back roll out.

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