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Fri3/3/17

3
Mar

Fri3/3/17

CrossFit BattleCry – Kettlebell Club

Warm-up

5 min Crawl & Squat emom (No Measure)

5 minutes any style crawling and quickly comlpete 5 air squats every minute.

Skill Work

100m Row (Time)

100m Row

Rope Climb (10×1)

We have 15 minutes to complete this skill or it’s progression.

Metcon

Metcon (Time)

4RFT

(12 min cap)

10 sumo kb deadlifts

10 pull ups

10 box jumps
log weights used

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
omitt donkey kicks and forward jumps

Cool Down

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