Tue10/3/17

CrossFit BattleCry – Kettlebell Club

5 min Burpee emom (No Measure)

Stay within the movement of a deconstructed burpee then

Perform 5 normal burpees every minute.

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

Turkish Get Up (20 set of 1 rep)

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

4 stone to shoulder

6 snatches

8 over head lunges

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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