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Thu12/15/16

15
Dec

Thu12/15/16

CrossFit BattleCry – Kettlebell Club

Warm-up

Adductor & Lumbar stretch (No Measure)

10 sumo squats

1 min seated butterfly

1 min seated quad stretch

cobra pose into downward dog 4x

Spinal twist 1 minute hold each side

Skill Work

Metcon (Weight)

5x 1 minute weighted wall sit

Metcon (Weight)

5x 1minute weighted plank

100 Heavy KB swings (Weight)

Use one bell, no build up, and break up sets as needed.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

40 dubs

12 dbl kb thrusters

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