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Tue12/29/16swingseries

29
Dec

Tue12/29/16swingseries

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
Move through this warm up as it is intended; a fluid sequence.

Skill Work

5 minute Russian swings (AMRAP – Reps)

5 minutes to achieve as many Swings as possible. This does not mean unbroken. Log KG used.
Keep in mind the cues and suggested adjustments from Tuesday as you work through these swings. If you had no corrections focus on strong breath and powerful movement.

Metcon (10 Rounds for weight)

10x

5 swings into

5 hand release swings into

5 single hand swings each side
You may build if you choose to.

Metcon

No Bell Required (Time)

FOR TIME

1 mile run

100 dubs

100 sit ups

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