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

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