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Thu10/13/16

13
Oct

Thu10/13/16

CrossFit BattleCry – Kettlebell Club

Warm-up

Heavy swings warm up (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

Pigeon pose 2 minutes each leg

Skill Work

5 minute Russian swings (AMRAP – Reps)

5 minutes to achieve as many Swings as possible. This does not mean unbroken. Log KG used.

Seated single arm press (Weight)

3×5 Single arm seated press

You may use a bench placed against the wall or stay seated against the wall on the ground with a crossed leg position.
You may build only once. Do not go beyond a moderate weight.

Metcon

Metcon (Time)

For time

800m run

100 snatches
Use good judgment. DO NOT GO HEAVY! log KG used.

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