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Sat04/23/16

23
Apr

Sat04/23/16

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

Metcon (No Measure)

3 sets of 3 light arm bar stretch w/ 30 second hold at the top each rep

Metcon

Aaron (Time)

100 Russian swing buy in

5 rounds

20 double unders

20 kettlebells snatches

(12 minute cap)

RX- 24kg/16kg & dubs
Triple reps for singles. Use same kettlebell for both movements. If you cap, log rounds and reps completed.

Cool Down

MUST DO: non negotiable!!!

Lacrosse ball smash and peanut roll out shoulders, neck, and back. Smash forearms and legs.

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