Thu10/5/17

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

Kettlebell Snatch (10 sets of 10 reps each arm)

Do not build

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

20 swings

10 pull ups

5 goblet squats

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

plank with calf stretch

Thread the needle (any variation)

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