5
Jan
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