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