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Mon04/18/16

18
Apr

Mon04/18/16

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

800m Run (Time)

Max Effort 800m Run

Skill Work

Metcon (Weight)

4 sets of 8 Light Clean

Metcon (Weight)

4 sets of 5 moderate clean

Metcon (Weight)

4 sets of 2 heavy clean

Metcon

Metcon (Time)

4 RFT (15 min cap)

10 box jumps

20 snatches

30 swings
Log weight used. ONLY CLICK RX IF ALL MOVEMENTS ARE COMPLETED AT KILOS AND HEIGHT AS PRESCRIBED!

RX – 24kg/16kg & box height 24in/20in. RX+ is any measurement above rx,

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