5
Nov
Sat11/5/16
CrossFit BattleCry – Kettlebell Club
Warm-up
Shoulder warm up (kb) (No Measure)
30 push ups
3x 30 plank taps
3x 10 sec arm bar stretch ea. arm
5 point band sequence
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
Death by Swings (AMRAP – Reps)
EMOM
Death by SWINGS
Starting minute 1 with 2 swings, add 2 more swings every minute on the minute until you can complete all required reps within that minute.