24
Feb
Fri2/24/17
CrossFit BattleCry – Kettlebell Club
Warm-up
Heavy swings WU&CD (No Measure)
Peanut angels and Roll out
Lacrosse ball lat smash
3×30 second Plank
5x cobra pose into child’s pose
1 minute spinal twist each side
30 second Spinal Rock
1 seated minute forward fold
Skill Work
Metcon (AMRAP – Reps)
20 minutes for
Rope climb skill work
Metcon
Metcon (AMRAP – Reps)
12 EMOM
Alternate movements ea. min
A. continuous swings
B. 15 box jumps
RX=24kg/16kg+ 24in/20in box jumps
Keep count of all swings. Add all swings and each round of box jumps to your total score. Log weight.
Cool Down
Leg stretches (No Measure)
Calf & Soleus wall stretch
Seated quad stretch
Seated Butterfly stretch
10 sec Hanging forward fold with toe touch x3