19
Nov
Sat11/19/16
CrossFit BattleCry – Kettlebell Club
Warm-up
5 Minutes crawling (No Measure)
Any style or combination of animal crawl
Plank taps (No Measure)
4x
10 Plank taps into
cobra pose
into downward dog
into 20 mountain climbers
into child’s pose
Metcon
To the 9’s (AMRAP – Reps)
18 Minutes
SWINGS
9
19
29
39
49
59
69
79
89
99
Perform 9 burpees between each set
RX=24KG/16KG
Cool Down
Metcon (No Measure)
2 min Spinal twist each side
2 min Child’s pose
20x cat cow
Lumbar decompression