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