17
Jun
Fri6/17/16
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
Metcon (No Measure)
3 sets of 3 reps 5 second ring holds
Alternating double snatch (Weight)
5 sets of 5 alternating double snatch for advanced
5 sets of 5 alternating double press for intermeditae and beginner
Start light as this is a newly implemented skill and note which variation used.
Metcon (Weight)
5 sets of 5 reps double swings
Metcon
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP
50 dubs (75 singles)
20 cleans
RX24kg/16kg