Sat7/22/17

CrossFit BattleCry – Kettlebell Club

10s Warm up (No Measure)

REPEAT 4X

10 mountain climbers

10 sec plank

10 air squats

10 sec air squat hold

10 sec cobra pose into

10 sec downward dog

Warm-up

Skill Work

Stone 2 Shoulder (10 sets of 3 reps)

build

KBC Heavy swings (Weight)

10×10 Heavy swings

Metcon (Weight)

10 sets of 10 dbl kb clean into back squats

Cool Down

Adductor & Lumbar stretch (No Measure)

10 sumo squats

1 min seated butterfly

1 min seated quad stretch

cobra pose into downward dog 4x

Spinal twist 1 minute hold each side