15
Apr
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.