Sat6/10/17

CrossFit BattleCry – Kettlebell Club

Warm-up

10 min TLC (No Measure)

Take this time to carefully work on anything that needs a little more tlc than usual. If you need assitance please ask a coach.

Warm-up (No Measure)

400m jog

Skill Work

KB 3 rep Snatch Ladder (Weight)

Complete 3 snatches at each weight. Move through the FULL ladder one side at a time, then repeat. Move through on your least dominant arm FIRST. Log your heaviest weight successfully snatched.

KB 3 rep Clean Ladder (Weight)

Complete 3 cleans at each weight. Move through the FULL ladder one side at a time, then repeat. Move through on your least dominant arm FIRST. Log your heaviest weight successfully cleaned.

Metcon

300 Seconds (AMRAP – Rounds and Reps)

5 min AMRAP

10 swings

8 air lunges

RX=24kg/16kg

RX+ = any heavier kg + goblet lunges

Cool Down

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

Sat6/10/17

CrossFit BattleCry – CrossFit

Warm-up

10s Warm up (No Measure)

REPEAT 4X

10 mountain climbers

10 sec plank

10 air squats

10 sec air squat hold

10 sec cobra pose into

10 sec downward dog

Metcon

To be done individually or as a team of 2.

Maupin (Time)

4 Rounds for time of:

800m Run

49 push-ups

49 sit-ups

49 air squats
In honor of U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004
To learn more about Maupin click here

Cool Down

30 sec wide foward fold

30 walk the dog

3x 10 sec cobra into 10 sec child’s pose

soleus/calf and ankle wall stretch

slam ball leg smash