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Thu3/2/17

2
Mar

Thu3/2/17

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

Metcon (Weight)

5 alternating reps 1 min hold arm bar stretch

Metcon

Metcon (Weight)

10 min EMOM

10 snatches

One hand works at a time. Bell must remain racked during remaining time.

Rx=20kg/12kg

Cool Down

Monkey arms

reverse monkey arms

thread the needle

downward dog

wall decompression

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