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Sat07/09/16

9
Jul

Sat07/09/16

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

5 Minutes Jump Rope (No Measure)

Skill Work

Metcon (Weight)

5×10 power swings

Metcon

Don’t Keep Me Waiting (Time)

Teams of 2

2 rounds (15 minute cap)

20 push ups while teammate holds plank then alternate teammate

20 goblet squats while teammate holds wall sit then alternate teammate

200 meter run while teammate jumps singles then alternate teammate

50 kettlebell swings together

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