29
Apr
Fri04/29/16
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
5 Donkey Kicks
5 Jump Forward
Heavy swings warm up (No Measure)
Peanut angels and Roll out
Lacrosse ball lat smash
3×30 second Plank
Pigeon pose 2 minutes each leg
Skill Work
Metcon (Weight)
5 sets of 6 foward extended goblet squats w/3 second pause at the bottom
Metcon
Harbinger (Time)
5 rounds (12 min. cap)
10 burpee box jumps
20 swings
RX 24kg/16kg
Box height RX 24/20