8
Aug
Mon08/08/16
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
Arm Bar stretch warm up (No Measure)
3×3 20 second hold arm bar stretch
(each arm)
Skill Work
Left arm snatch (Weight)
50 left arm snatches
NO BUILD
keep this light today and below your moderate but shoot for 25 unbroken or no less than sets of 10.
Right arm snatch (Weight)
50 Right arm snatches
NO BUILD
keep this light today and below your moderate but shoot for 25 unbroken or no less than sets of 10.
Metcon
Metcon (Weight)
12 min EMOM
10 Double swings
squat hold for remainder of time until bell beeps again.