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.