Sat12/10/16

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

Adductor & Lumbar stretch (No Measure)

10 sumo squats

1 min seated butterfly

1 min seated quad stretch

cobra pose into downward dog 4x

Spinal twist 1 minute hold each side

Metcon

Death Trap(s) (Time)

6 rounds

100 dubs

100 swings

(30min cap)
Whether or not you’ve done this wod before be respectful of how you feel at the moment.

Halve the reps if necessary. If you are doing singles DO NOT double reps. If you commit to RXing it, set a game plan and mentally prepare to battle yourself through this. Do not be afraid to save a little something for the last 2 minutes, and leave it all on the floor. Best of luck.