Mon07/25/16

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

Skill Work

Metcon (6 Rounds for time)

3x each side

max bird dog hold

Alternating Foor Press (Weight)

5×6 alternating floor press (1,1)
Build

Metcon

Metcon (Time)

10 cleans

12 push ups

20 cleans

12 push ups

30 cleans

12 push ups

40 cleans

12 push ups
log weight

rx 24kg/16kg