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Thu10/20/16

20
Oct

Thu10/20/16

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

500m Row (Time)

Max Effort 500m Row

100 swings 3 minutes (Time)

Complete 100 moderate to heavy Russian Kettlebell swings in 3 minutes or less.

Metcon

Hay como me duele! (AMRAP – Rounds and Reps)

10 minute ladder

1 double swing

1 clean

1 front squat

Add 1 rep after each round.
Log weight used

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