6
Jun
Mon06/06/16
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
5 Minutes Jump Rope (No Measure)
Skill Work
Metcon (Weight)
5 set of 5 moderate snatch each arm
Complete each set of snatches per arm simultaneously and unbroken. ex. complete all 5 reps on right arm then without putting the bell down switch to the left and complete 5 on the left. Then you may put the bell down.
Metcon
Metcon (AMRAP – Reps)
3 minutes to complete as many swings as possible.
RX-24kg/16kg
LOG YOUR WEIGHT
Metcon (Time)
3 RFT (12 min cap)
20 pull ups
20 clean & press
20 goblet lunges
RX-24kg/16kg, unassisted pull ups, strict press