20
May
Fri05/20/16
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
Leg stretches (No Measure)
Calf & Soleus wall stretch
Seated quad stretch
Seated Butterfly stretch
10 sec Hanging forward fold with toe touch x3
Skill Work
Metcon (Weight)
5 sets of 5 moderate double push press
Metcon
Aaron (Time)
100 Russian swing buy in
5 rounds
20 double unders
20 kettlebells snatches
(12 minute cap)
RX- 24kg/16kg & dubs