Mon1/23/17

CrossFit BattleCry – Kettlebell Club

Warm-up

We have 15 minutes to complete our warm up. Move with focus and use the warm up to clear your mind and create a mindful space for today’s class.

Lumbar & Leg emom (No Measure)

Minute’s movements…

1. High cross knee to elbow

2. Air squats

3. Slow bridge & release

4. HRPU

5. Slalom lunges

Adductor & Lumbar stretch (No Measure)

10 sumo squats

1 min seated butterfly

1 min seated quad stretch

cobra pose into downward dog 4x

Spinal twist 1 minute hold each side

Skill Work

Metcon (Weight)

10 x 20 reps Swings

Choose your goldilock bell and prepare yourself to move with strength and efficiency. This is high volume so be sure to be mindful of how you feel through out each set. Take no more than a minute or 2 between each set.

Metcon

Nopety nope nope, this is not a joke. You’ll be fine. Breath in, breath out, repeat.

800m Run (Time)

Max Effort 800m Run

Cool Down

In addition to thwe cool down stretches add peanut or foam roller use to your lower back. For a deeper release add weight.

Leg stretches (No Measure)

Calf & Soleus wall stretch

Seated quad stretch

Seated Butterfly stretch

10 sec Hanging forward fold with toe touch x3