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.