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Tue04/19/16

19
Apr

Tue04/19/16

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
ADD ON: 3X8 decompression hang

5 Minutes crawling (No Measure)

Any style or combination of animal crawl

Skill Work

Metcon (3 Rounds for time)

3x max effort Plank hold

Metcon

Rodney (AMRAP – Rounds and Reps)

18 minute AMRAP

8 Kettlebell Thrusters

12 Kettlebell Cleans

12 Russian swings
RX 24kg/16kg

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