Mon1/9/17

CrossFit BattleCry – Kettlebell Club

Warm-up

You have 12 minutes to complete both warm ups.

5 min Crawl & Squat emom (No Measure)

5 minutes any style crawling and quickly comlpete 5 air squats every minute.

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

Skill Work

You have 10 minutes to get through this skill work. Move with purpose and focus.

Metcon (Weight)

6×5 double kb clean and front squat
Build no more than 3 times.

Metcon

Gravy (AMRAP – Rounds and Reps)

15 min amrap

10 heavy swings

6 heavy push press

3 rope climbs
Challenge yourself as always but remember to respect where you’re at in this moment. If something doesn’t feel right, adjust as needed to maximize your workout, not your ego.