Sat07/30/16

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 crawling (No Measure)

Any style or combination of animal crawl

Metcon

Rick (AMRAP – Reps)

800 meter run

Max Unbroken Kettlebell Snatches

800 meter run

Max Unbroken Kettlebell Cleans
rx 24kg/16kg

Partner Smash Shoulder/Back (No Measure)

Grab a partner and Smash your shoulder and back
and legs and forearms.

BE NICE!