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Tue07/12/16

12
Jul

Tue07/12/16

CrossFit BattleCry – Kettlebell Club

Warm-up

Leg stretches (No Measure)

Calf & Soleus wall stretch

Seated quad stretch

Seated Butterfly stretch

10 sec Hanging forward fold with toe touch x3

Push and/or Pull warm up (No Measure)

3x 8 sec decompression hang

3x 20 sec plank into 20 sec child’s pose

Banded shoulder stretches

Thread the needle

Skill Work

Metcon (No Measure)

5x 1 minute wall sit

one minute on/ one minute off

5×4 Bottoms Up Press (Weight)

5 sets of 4 reps each arm

Metcon (Weight)

4×4 snatch into 2 overhead squats

EACH ARM

Metcon

Metcon (Weight)

1X 400m moderate Farmer’s carry

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