Thu1/5/17

CrossFit BattleCry – Kettlebell Club

Warm-up

12 minutes to complete the entire warm up.

New dawn, new day, same focus…YOU. Use today’s run to clear your mind and center yourself within each upcoming task.

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 Run (Time)

Max Effort 800m Run

Skill Work

20 minutes to complete all skill work

Boat pose (10 Rounds for time)

10x max effort boat pose

Strict Press (5 Rounds for weight)

3 sets of 3 reps each arm

Strict press

Metcon

Annie Bell (Time)

50, 40, 30, 20, 10

Russian Swings

Double Unders

Sit ups
18 min Cap

Cool Down

400m walk

monkey arms 30 sec 2x each arm

4x slow concentrated bridge

30 second dead bug