Mon10/9/17

CrossFit BattleCry – Kettlebell Club

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

200m jog (No Measure)

light to moderate jog for 200m

Metcon (10 Rounds for weight)

10 Rounds (NFT)

30 swings

20 calorie assault bike

10 pull ups

5 stone to shoulder
Add weight of kettlebell and stone used for each round as your score. You may move up or down in weight throughout workout.

Adductor & Lumbar stretch (No Measure)

Rocking child’s pose

1 min seated butterfly

1 min seated quad stretch

cobra pose into downward dog 4x

Spinal twist 1 minute hold each side

2 min wall decompression

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