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