3
Nov
Thu11/3/16
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
Metcon (5 Rounds for weight)
5 sets of 5 reps double KB thrusters
log weight used for each set
Metcon (Weight)
5 sets of 5 reps weighted side step ups
DO NOT go above 20 inches
use a box or stacked plates
Metcon
Eww (Time)
800m run w/ 10 squats every minute
Once back to start line complete 80 swings.
RX=24kg/16kg