18
May
Thu5/18/17
CrossFit BattleCry – Kettlebell Club
Warm-up
Lumbar & Leg emom (No Measure)
Minute’s movements…
1. High cross knee to elbow
2. Air squats
3. Slow bridge & release
4. HRPU
5. Slalom lunges
Skill Work
DBL KB Front Squats (Weight)
5 sets with building reps
Using same 2 kbs, at one weight, for all sets, start at 3 reps. Add 3 more every set. Start with 3 reps and finish with 15. Ending with a total of 45 reps in all.
Metcon
Metcon (Time)
4 rounds (22min cap)
500m row
20 dubs
20 dbl cleans
RX= 2×20/2x12kg+dubs
Cool Down
Lumbar CD (No Measure)
4x 20 sec child’s pose into 20 sec back extension hold
1 minute spinal twist ea. side
2x 15 sec seated side bend ea. side
5x cat cow
20 sec spinal rock