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Thu8/31/17

31
Aug

Thu8/31/17

CrossFit BattleCry – Kettlebell Club


Double-Unders (10 sets of unbroken reps)

10s Warm up (No Measure)

REPEAT 4X

10 mountain climbers

10 sec plank

10 air squats

10 sec air squat hold

10 sec cobra pose into

10 sec downward dog

5×4 Bottoms Up Press (Weight)

5 sets of 4 reps each arm

Metcon (Time)

For time

100 swings

45 pull ups

50 push press

45 push ups

50 clean and lunge (1,2)

100 Dubs

RX+ =36kg

Heavy swings WU&CD (No Measure)

Peanut angels and Roll out

Lacrosse ball lat smash

3×30 second Plank

5x cobra pose into child’s pose

1 minute spinal twist each side

30 second Spinal Rock

1 seated minute forward fold

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