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