29
Apr
Sat4/29/17
CrossFit BattleCry – Kettlebell Club
Warm-up
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.
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
Metcon (AMRAP – Reps)
30 min AMRAP
10 box jumps 24/20
20 swings 24kg/16kg
50m wheelbarrow
RX+ must include weighted wheelbarrows
Wheelbarrow counts as 2 reps (1 rep per 25 meters)
Cool Down
Lumbar CD (No Measure)
4x 20 sec child’s pose into 20 sec back extension hold
1 minute spinal twist ea. side
2x 15 sec seated side bend ea. side
5x cat cow
20 sec spinal rock