Thu8/10/17

CrossFit BattleCry – Kettlebell Club

Warm-up

Shoulder, Legs, Lumbar, Core (No Measure)

3x Vinyasa

Standing Arm Circles (forward and backward)

Standing Side Stretch

2x Push-up to Side Plank

Downward Facing Dog & walk the dog

Plank to Scapula Work

Relaxed Forward Fold

sumo squat

child’s pose

Skill Work

Metcon (Weight)

5×3 strict press

5 sets of 3 reps

Metcon

Up the Ladder (Time)

(15min cap)

1 burpee

2 push press

3 swings

1 rope climb

4 burpees

5 push press

6 swings

1 rope climb

7 burpees

8 push press

9 swings

1 rope climb

10 burpees

1 rope climb

10 push press

1 rope climb

10 swings

1 rope climb

RX 24kg/16kg + rope climb

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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