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