26
Mar
Sat03/26/16
CrossFit BattleCry – Kettlebell Club
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
Metcon (No Measure)
5 minutes crawling
Metcon (Weight)
4 sets of 4 reps arm bar stretch
Metcon (4 Rounds for time)
2x each arm max effort side plank
Metcon (Time)
2 Rope climbs
50 swings
4 rope climbs
40 swings
6 rope climbs
30 swings
8 rope climbs
20 swings
RX = 24kg/16kg + rope climbs
double reps if doing rope rows