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Thu10/27/16

27
Oct

Thu10/27/16

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

800m Row (Time)

Max Effort 800m Row

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.

Metcon (Weight)

5×10 each arm LIGHT WEIGHT snatches
Focus on form. Stay strong in the core and keep feet firmly planted. Maintain slight bend in the elbow. Use snatch wall drill if necessary.

Metcon

Fried Frog Legs (AMRAP – Rounds and Reps)

8 min AMRAP

10 swings

10 goblet squats

5 forward jumping burpees >)

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