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Sat05/07/16

7
May

Sat05/07/16

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

Leg stretches (No Measure)

Calf & Soleus wall stretch

Seated quad stretch

Seated Butterfly stretch

10 sec Hanging forward fold x3

Metcon

Metcon (Weight)

100 Swings

break up in sets of 5 or 10 power swings. You may build ONLY WITH GOOD FORM.

Metcon (Weight)

800 meter farmer’s carry with 10 jump squats every 50 paces.

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