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Tue10/18/16

18
Oct

Tue10/18/16

CrossFit BattleCry – Kettlebell Club

Warm-up

sequence work warm up (No Measure)

Banded Shoulder Stretches

Lacrosse ball Lat Smash

Serratus Smash

5x Sumo Squat w/ slow ankle rock

5x Cobra pose into downward dog

Hip opener 2 min hold ea leg

Thread the needle 1 minute hold ea arm

Skill Work

Alternating double kb clean w/squat (Weight)

5×3 alternating cleans with a squat after each clean.

I.E. holding 2 kettlebells in a racked position, clean ONLY the left kb and squat; then clean ONLY the right kb and squat. That is ONE REP.

You may build only with good form and coaches approval.
If you are left handed start with your right.

Metcon

Metcon (No Measure)

5 rounds

20 Russian twists (1,1)

30 second bird dog hold each side

1 minute bent elbow plank hold on the rings

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