8
Jun
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