29
Jul
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