5
Mar
Sat03/05/16
CrossFit BattleCry – Kettlebell Club
Shoulder, Legs, Lumbar, Core (No Measure)
Downward Facing Dog
3x Vinyasa
3x Sun Salutations
Standing Arm Circles (forward and backward)
Standing Side Stretch
2x Push-up to Side Plank
Downward Facing Dog
Plank to Scapula Work
Relaxed Forward Fold
5 Donkey Kicks
5 Jump Forward
Metcon (No Measure)
3 minutes crawling
Metcon (No Measure)
5 min MOVEMENT REVIEW
take this time to also choose your weight for the workout.
Metcon (AMRAP – Reps)
5 minutes each movement w/ 10 second pause in between. (36 minutes total)
Snatches
Cleans
Swings
Front extended goblet squats
Pull ups
Push press
Max effort hollow body holds
RX 24kg/16kg & unassisted pull ups