3
Apr
Mon4/ 3/17
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
Metcon (Time)
100 snatches for time
log weight used
Metcon
Side press complex (3 Rounds for weight)
Weight/build single arm complex
5x at light weight, 3x at moderate, 2x at heavy.
Complete all sets at ea. weight on both sides before moving up.
Snatch
front squat
side press
overhead squat
Cool Down
200m walk with arm cirlces
wide legged forward fold with side twist and reach