Sat4/15/17

CrossFit BattleCry – Kettlebell Club

Warm-up

Lumbar & Leg emom (No Measure)

Minute’s movements…

1. High cross knee to elbow

2. Air squats

3. Slow bridge & release

4. HRPU

5. Slalom lunges

Metcon

Mirror, Mirror (Time)

20 Russian swings

10 box jumps (RX = 24/20)

9 push ups

8 KB snatches

7 goblet lunges

6 KB cleans

5 slam balls

4 burpees

3 KB deadlifts

2 KB push press

1 mile run

After the 1 mile run, perform all OTHER movements in reverse from to 2 push press to 20 Russian swings.

18 minute cap

(RX for all KB movements except deadlift are 24kg/16kg. Deadlift RX is 32kg/24kg)

Cool Down

Adductor & Lumbar stretch (No Measure)

10 sumo squats

1 min seated butterfly

1 min seated quad stretch

cobra pose into downward dog 4x

Spinal twist 1 minute hold each side

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.