Tue9/12/17

CrossFit BattleCry – Kettlebell Club

10s Warm up (No Measure)

REPEAT 4X

10 mountain climbers

10 sec plank

10 air squats

10 sec air squat hold

10 sec cobra pose into

10 sec downward dog

200M Run (Time)

One sided sequence (Weight)

working one side at a time: repeat 10x each side

1 one handed swing

1 snatch

1 thruster

1 overhead lunge into windmill

end in standing position

Metcon (AMRAP – Reps)

5 minute AMRAP

Kettlebell swings

24kg/16kg

Lumbar CD (No Measure)

4x 20 sec child’s pose into 20 sec back extension hold

1 minute spinal twist ea. side

2x 15 sec seated side bend ea. side

5x cat cow

20 sec spinal rock