Thu6/8/17

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

Metcon (Weight)

20(10/10)

Turkish Get up
You may build only AFTER the fourth set.

Metcon

Metcon (Time)

4RFT

200m row

20 sngl bell thrusters (10/10)

20 one hand swings (10/10)

RX=24kg/16kg

Cool Down

Take time to smash your hands with a golf ball as well.

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