Sat1/28/17

CrossFit BattleCry – Kettlebell Club

Warm-up

10 min TLC (No Measure)

Take this time to carefully work on anything that needs a little more tlc than usual. If you need assitance please ask a coach.

Plank taps (No Measure)

4x

10 Plank taps into

cobra pose

into downward dog

into 20 mountain climbers

into child’s pose

Metcon

During movement review please take time to ask any questions now and ensure you and your partner are clear on all parts. Make sure to have all equipment needed in your working area.

Cool Down

Apex Nonsense (AMRAP – Reps)

2 PERSON TEAM WOD

(15 min cap)

Partner A run 400 meters while B swings. Then complete 20 sit ups together

Partner B run 400 meters while A

snatches. Then complete 15 sit ups together.

Partner A runs 200 meters while B

does pull ups. Then complete 10 sit ups together.

Partner B runs 200 meters while A

does goblet squats.

Then complete 100 dubs together.

Heavy swings WU&CD (No Measure)

Peanut angels and Roll out

Lacrosse ball lat smash

3×30 second Plank

5x cobra pose into child’s pose

1 minute spinal twist each side

Pigeon pose 2 minutes each leg