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Tue11/1/16

1
Nov

Tue11/1/16

CrossFit BattleCry – Kettlebell Club

Warm-up

Breathing/Core warm up (No Measure)

Q.L. smash

5 rounds 20 sec Core hold speed breaths

5x alternating one legged bridge w/ 10 sec hold

Shoulder warm up (kb) (No Measure)

30 push ups

3x 30 plank taps

3x 10 sec arm bar stretch ea. arm

5 point band sequence

Skill Work

Metcon (5 Rounds for time)

5x 1 minute Bent elbow ring planks
modify with chaturanga pose. Goal is to reach hold for one minute. If you don’t reach one minute, just log how long each hold was.

Metcon (Weight)

10x Turkish hip brige w/ 5 sec hold

(5/5)
Keep these light and intentionally focus on fully opening the hips, activating the glutes, and contracting the abdominals through concious breath.

Metcon

Metcon (Time)

4 RFT

25 sit ups

25 swings

25 mountain climbers

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