30
Jul
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!