Thu12/8/16

CrossFit BattleCry – Kettlebell Club

Warm-up

Plank taps (No Measure)

4x

10 Plank taps into

cobra pose

into downward dog

into 20 mountain climbers

into child’s pose

500m Row (Time)

Max Effort 500m Row

Skill Work

These next sets of movements will not have a break in between them; they will run immediately into each other. Be sure to have all equipment available beforehand as well as a tally marker available to you so you can track your rep count for each individual skill. Challenge yourself.

5 min Ring Push Ups (AMRAP – Reps)

As many ring push ups as you can complete in 5 minutes. NOT UNBROKEN. Rest in between as needed.
*if there are not enough rings available start on the next skill and end with these.

5 minute Russian swings (AMRAP – Reps)

5 minutes to achieve as many Swings as possible. This does not mean unbroken. Log KG used.

5 minutes goblet squats (AMRAP – Reps)

Use a moderate weight. Not unbroken, rest as needed.
Log weight used

5 minutes push press (AMRAP – Reps)

Complete as many Push presses as possible. Not unbroken, rest as needed. Use your Goldilocks bell.

5 minutes scissors (AMRAP – Reps)

Maintain an engaged core while completing as many scissor kicks as possible with in the time. Not unbroken. Rest as needed.

Cool Down

spinal twist each side

spinal rock (back and forth/side to side)

child’s pose into cobra

seated side bends

wall decompression