Thu6/8/17

CrossFit BattleCry – Kettlebell Club

Warm-up

Lumbar & Leg emom (No Measure)

Minute’s movements…

1. High cross knee to elbow

2. Air squats

3. Slow bridge & release

4. HRPU

5. Slalom lunges

Skill Work

Metcon (Weight)

20(10/10)

Turkish Get up
You may build only AFTER the fourth set.

Metcon

Metcon (Time)

4RFT

200m row

20 sngl bell thrusters (10/10)

20 one hand swings (10/10)

RX=24kg/16kg

Cool Down

Take time to smash your hands with a golf ball as well.

Lumbar CD (No Measure)

4x 20 sec child’s pose into 20 sec back extension hold

1 minute spinal twist ea. side

2x 15 sec seated side bend ea. side

5x cat cow

20 sec spinal rock

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CrossFit BattleCry – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

5 Calories Air dyne

15 Sit ups

15 Super mans

10 Leg raises

Skill Work

Push Press (10×3 Building)

Metcon

Sea Bear (Time)

27-21-15-9

T2B

Kb Swings

*Each time you break: 100m run

Rx 70/53

Rx+ 80/62

Cool Down

cool down 4 (No Measure)

1 min. Wide leg forward fold

2 min WB straddle stretch

1 Min Each Pigeon Pose

Banded shoulder stretches