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Fri3/18/18

18
Mar

Fri3/18/18

CrossFit BattleCry – Kettlebell Club

Warm-up

Plank taps (No Measure)

4x

10 Plank taps into

cobra pose

into downward dog

into 20 mountain climbers

into child’s pose

Metcon

Jackasshole (AMRAP – Rounds and Reps)

20 min AMRAP

2 person team

40 cleans

40 push press

40 swings

4 rope climbs (8 rope rows}

RX= 24kg/16kg + rope climbs

Cool Down

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

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