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Fri3/10/17

10
Mar

Fri3/10/17

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

Skill Work

Row & swing (3 Rounds for time)

3 rounds

500m row + 30 swings

take 2 minute break between each round
log weight used

Metcon

Take it to the Max (AMRAP – Reps)

2 rounds

Max out each movement (this does not mean unbroken; but no more than 3 second pause.) Finish one skill before moving on to the next. Keep count of all reps as this will be your score.

Pull ups

Push ups

lunges

swings

cleans

scissor kicks

back extension flutter kicks
Log weight used as well as any modifications used.

RX= 24kg/16kg + unassisted pull ups

Cool Down

1 minute breath control

30 sec standing forward fold

3x downward dog into cobra

1 minute spinal twist

foam roller or peanut roll out angels

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