Thu05/19/16

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

500m Row (Time)

Max Effort 500m Row

Skill Work

Metcon (Weight)

3 sets of 3 reps each arm Arm bar stretch with 10 sec hold at the full extension of your movement.
Keep this light. It’s here to “wake up” your shoulders

Metcon

Metcon (Weight)

10x each arm

1 Turkish Get Up

4 snatches at the top of the get up then descend.
Choose a weight that allows only precise and conscious movement. Don’t rush through this with poor form.