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Mon8/21/17

21
Aug

Mon8/21/17

CrossFit BattleCry – Kettlebell Club

Announcement

The box will be closed this friday in preparation for Fitness Under Fire. Feel free to come in and give us a hand in setting 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

sumo squat

child’s pose

Metcon (AMRAP – Reps)

8 minutes rope work

Static Snatch (5 sets of 3 reps ea. arm)

Maintain 5 sec hold at top of snatch

Metcon (Time)

2 rounds (15 min cap)

5 rope climbs

10 snatches 24kg/16kg

15 jump squats
RX+ = weighted vest

Cool Down

SMASH EVERYTHING

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