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Thu2/2/17

2
Feb

Thu2/2/17

CrossFit BattleCry – Kettlebell Club

Warm-up

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

Swing Assessment Drill (Weight)

10 sets of 6 swings

We will do this skill together as a group as the coaches will assess your movement and prescribe any necessary adjustments.

Metcon

La Mariposa (Time)

15 MIN Cap

5 rope climbs (dble w/rows)

10 goblet squats

20 pull ups

40 snatches

80 swings
RX=24kg/16kg + rope climbs + unassisted pull ups

RX+= ++kg + legless rope climbs + strict pull ups

Cool Down

Partner smash

shoulders, arms, hands

Keep legs elevated against wall while partner smashes

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