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Thu8/25/16

25
Aug

Thu8/25/16

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

5 Donkey Kicks

5 Jump Forward

KB Clean warm up (No Measure)

3×8 second Decompression hang

40 sec. plank hold w/10 sec. rest – 3x

40 sec. bridge hold w/ 20 sec. rest – 3x

wrist & finger mobility

Skill Work

Clean Ladder single arm sets (3 Rounds for weight)

Heavy cleans 3×3

Mod cleans 4×4

Light cleans max effort unbroken

Metcon

800m Run (Time)

Max Effort 800m Run

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