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