Tue11/22/16

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

Skill Work

Double Kb Snatch (5 Rounds for weight)

5×10 DB KB snatch

Calculate the total weight of both bells. Log each round. If you build make sure to log what you build from to what you end with.

1000m Row (Time)

Max Effort 1000m Row

Metcon

Metcon (Time)

4 rounds

15 goblet squats

30 sit ups

12 snatches

24 swings