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Sat2/4/17

4
Feb

Sat2/4/17

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

5 Minutes crawling (No Measure)

Any style or combination of animal crawl

Skill Work

Review of metcon’s movements

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute Amrap

400m Run

40 pull ups

40 swings
RX 24KG/16KG unassisted pull ups

Cool Down

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
Ommit forward jumps

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