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.