Fri9/16/16

CrossFit BattleCry – Kettlebell Club

Warm-up

Heavy swings warm up (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

Pigeon pose 2 minutes each leg

Skill Work

Metcon (3 Rounds for reps)

3x Max unbroken moderate swings
log weight used. USE ONLY ONE SET KG FOR EACH ROUND. Do not build.

Metcon

Ten too Close (Weight)

10 min EMOM

10 sit ups

10 cleans