11
Feb
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