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