Sat7/29/17

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

Metcon (Weight)

Stone deadlift

10 sets of 4

Stone 2 Shoulder (8 sets of 5 reps)

Metcon (Time)

2 RFT

20 alternating snatches into overhead squat (1,2) @24kg/16kg

80 swings @28kg/20kg

50 kb deadlifts @36kg/32kg
Log weights used.

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