25
Apr
Tue4/25/17
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
sumo squat
child’s pose
Skill Work
KB Side Press (Weight)
8×4 each arm
Metcon
Up the Ladder (Time)
(15min cap)
1 burpee
2 push press
3 swings
1 rope climb
4 burpees
5 push press
6 swings
1 rope climb
7 burpees
8 push press
9 swings
1 rope climb
10 burpees
1 rope climb
10 push press
1 rope climb
10 swings
1 rope climb
RX 24kg/16kg + rope climb
Cool Down
Heavy swings WU&CD (No Measure)
Peanut angels and Roll out
Lacrosse ball lat smash
3×30 second Plank
5x cobra pose into child’s pose
1 minute spinal twist each side
30 second Spinal Rock
1 seated minute forward fold