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