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Sat12/24/16

24
Dec

Sat12/24/16

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

5 min Crawl & Squat emom (No Measure)

5 minutes any style crawling and quickly comlpete 5 air squats every minute.

Metcon

Heavy Mettle (Time)

300 singles

200 meter row

100 Russian Swings

50 cleans

40 push press

30 goblet squats

20 pull ups

10 snatches

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