19
Aug
Fri8/19/16
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
Breathing/Core warm up (No Measure)
Lacrosse spinal rib release
Core hold speed breaths
5 minutes crawling
Skill Work
Floor Press (3 sets of 5 reps each arm)
Metcon
Annie Bell (Time)
50, 40, 30, 20, 10
Russian Swings
Double Unders
Sit ups