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Sat7/2/16

2
Jul

Sat7/2/16

CrossFit BattleCry – Kettlebell Club

Warm-up

Shoulder, Legs, Lumbar, Core (No Measure)

3x Vinyasa

Standing Arm Circles (forward and backward)

Standing Side Stretch

2x Push-up to Side Plank

Downward Facing Dog & walk the dog

Plank to Scapula Work

Relaxed Forward Fold

5 Donkey Kicks

5 Jump Forward

Skill Work

Metcon (No Measure)

5 sets of 5 reps 3 point push up w/2 sec pause
*advanced athletes option weighted

Metcon (Weight)

6 sets of 4 reps each arm renegade rows

Krista (AMRAP – Reps)

2 min of each movement with no pause in between. Max effort each movement.

Russian swings

Pull ups

Goblet lunges

Snatches

Double unders

RX24kg/16kg+unassisted pull ups+dubs
COUNT YOUR REPS!!!

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