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