16
Sep
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