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Thu7/07/16

7
Jul

Thu7/07/16

CrossFit BattleCry – Kettlebell Club

Warm-up

Push and/or Pull warm up (No Measure)

3x 8 sec decompression hang

3x 20 sec plank into 20 sec child’s pose

Banded shoulder stretches

Thread the needle

Adductor & Lumbar stretch (No Measure)

10 sumo squats

1 min seated butterfly

1 min seated quad stretch

cobra pose into downward dog 4x

Spinal twist 1 minute hold each side

Skill Work

Metcon (Weight)

2x double Clean+push press+front squat
log max weight used

Metcon (Weight)

5×5 double kettlebell deadlift
log max weight

Metcon

Metcon (No Measure)

3 rounds

2 minute dubs

2 minute swings

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