1
Aug
Tue8/1/17
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
5 Minutes Jump Rope (No Measure)
dubs are optional
Skill Work
Metcon (Weight)
10×10 dbl kb swings
10 sets of 10 reps of light to moderate kb swings w/ no build
Metcon (Weight)
3X5 double heavy push press
3 sets of 5 reps
NO BUILD
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP
50m dbl oh carry
10 db kb cleans
Cool Down
6x lunge and reach
shoulder stretch or 10x slow pvc pass thru
Slow Hanging cross knees
3x 8 sec decompression hang