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