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