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