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Mon3/13/17

13
Mar

Mon3/13/17

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

Skill Work

100 KB snatches (Weight)

Complete 100 kb snatches at one prescribed weight. Break up reps 50/50. Complete all 50 on your least dominate side BEFORE moving on to the other 50.

Metcon

Metcon (Time)

For time (18min cap)

40 burpees

40 kb deadlift

40 kb cleans

40 pull ups

800m run

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