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Fri12/16/16

16
Dec

Fri12/16/16

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

Jingle Bell Rock & Clean (No Measure)

Perform a kb cleans for every Jingle Bell in the song!

Metcon

Jingle Bell Swings (Time)

30 minutes

12 Rounds

2 Person team

100 swings

50m sled push

25 med ball thruster partner throw & catch

Must break up swings in sets of 25. Teammate can not swing until other has completed their 25.

Complete sled push together. Med ball thrusters must be tossed and caught to count as a full rep. If the ball is dropped that is a no rep.

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