22
Nov
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