16
Apr
Sat04/16/16
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 (Weight)
3 sets of 5 reps Double squated press
use a small box or stacked plates on a low setting for modification. Log any modifications.
Metcon
The Joker (Time)
60 Russian swings
50 sit ups
40 goblet lunges
30 Kettlebell snatches
20 weighted push ups (15lbs/10lbs)
30 Kettlebell snatches
40 goblet lunges
50 sit ups
60 Russian swings
RX 24kg/16kg