10
Aug
Thu8/10/17
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
sumo squat
child’s pose
Skill Work
Metcon (Weight)
5×3 strict press
5 sets of 3 reps
Metcon
Up the Ladder (Time)
(15min cap)
1 burpee
2 push press
3 swings
1 rope climb
4 burpees
5 push press
6 swings
1 rope climb
7 burpees
8 push press
9 swings
1 rope climb
10 burpees
1 rope climb
10 push press
1 rope climb
10 swings
1 rope climb
RX 24kg/16kg + rope climb
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