25
Jul
Tue7/25/17
CrossFit BattleCry – Kettlebell Club
Announcement
BattleCry is now open on Sundays from 10 am – 2 pm for open gym. All members are welcome. No Guests.
Warm-up
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
Skill Work
15 min dub work (AMRAP – Reps)
15 min double under work
Metcon (Weight)
10×10 dbl kb swings
10 sets of 10 reps heavy dbl kb swings w/ no build
Metcon (Weight)
3X5 double snatch
3 sets of 5 reps
NO BUILD
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP
10 back rack dbl kb lunges
10 burpees
10 db kb cleans
Cool Down
6x lunge and reach
seated forward fold
3x 8 sec decompression hang