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