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