Thu1/26/17

CrossFit BattleCry – Kettlebell Club

Warm-up

Make the most of the 15 minutes alotted for our warm up. Use the first 10 minutes to address any issues or to prepare for any thing you predict will be troublesome.

10 min TLC (No Measure)

Take this time to carefully work on anything that needs a little more tlc than usual. If you need assitance please ask a coach.

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

Skill Work

We will be spending 10 minutes opening our hips, shoulders, and activating our lower back and leg muscles. Grab a light to moderate bell and find a roomy working spot.

Metcon

Who Even Likes Kettlebells Anyway (Time)

400 meter goblet style carry

100 swings

200 meter goblet style carry

100 swings

100 meter goblet style carry

100 swings

Cool Down

5x slow and concentrated bridges

reverse pidgeon pose (keep tailbone resting on the floor)

Use a bench to rest elbows on and take a 1 minute neck & shoulder stretch.