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