6
May
Sat5/6/17
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
Skill Work
800m Run (Time)
Max Effort 800m Run
Metcon
Rodney (AMRAP – Rounds and Reps)
18 minute AMRAP
8 Kettlebell Thrusters
12 Kettlebell Cleans
12 Russian swings
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