1
Aug
Mon08/01/16
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
Warm-up (No Measure)
one minute hold arm bar stretch, 3 reps each arm
(no less than 12kg no more than 24kg)
Skill Work
Right arm snatch (Weight)
50 Right arm snatches
NO BUILD
Left arm snatch (Weight)
50 left arm snatches
NO BUILD
Metcon
Prana (AMRAP – Rounds and Reps)
10 min AMRAP
1 double kb swing
1 double clean
1 double front squat
1 double thruster
ADD 1 MORE REP EVERY MINUTE
RX – 20KG/12KG