14
Jul
Fri7/14/17
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
400 (4 Rounds for weight)
100 swings
100 cleans
100 push press
100 air squats (count half of your body weight as scored weight for this skill)
DO NOT PANIC! Each skill is scored as a round. This is not to be repeated 4x times.
10 round dub (10 Rounds for reps)
10 rounds of max unbroken dubs
Heavy swings WU&CD (No Measure)
Peanut angels and Roll out
Lacrosse ball lat smash
3×30 second Plank
5x cobra pose into child’s pose
1 minute spinal twist each side
30 second Spinal Rock
1 seated minute forward fold