Sat2/11/17

CrossFit BattleCry – Kettlebell Club

Warm-up

Plank taps (No Measure)

4x

10 Plank taps into

cobra pose

into downward dog

into 20 mountain climbers

into child’s pose

Metcon (No Measure)

200M JOG

Skill Work

8 MINUTE REVIEW OF MOVEMENTS

Metcon

The Joker (Time)

60 Russian swings

50 sit ups

40 goblet lunges

30 Kettlebell snatches

20 weighted push ups (15lbs/10lbs)

30 Kettlebell snatches

40 goblet lunges

50 sit ups

60 Russian swings

RX 24kg/16kg

Cool Down

5x cat cow

30 sec. thread the needle

30 sec downward dog

5x bridge and release

reverse pidgeon

standing side bend

wall decrompression