24
Jul
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