12
Sep
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