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Thu2/9/17

9
Feb

Thu2/9/17

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

Arm Bar stretch warm up (No Measure)

3×3 20 second hold arm bar stretch

(each arm)

Skill Work

Metcon (Weight)

8X ea. arm

3 single hand swings into

3 snatch into 3 push press
NO BUILD. Stay one bell below your goldilocks snatch.

Metcon

Rhino (4 Rounds for weight)

4 Rounds

50m sled push

30 swings

20 double kb front squats

Cool Down

sumo squat

spinal rock

5x bridge and release

back roll out with overhead reach

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