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Fri04/22/16

22
Apr

Fri04/22/16

CrossFit BattleCry – Kettlebell Club

Warm-up

Push and/or Pull warm up (No Measure)

3x 8 sec decompression hang

3x 20 sec plank into 20 sec child’s pose

6x Lunge and Reach hold

wrist mobility

Heavy swings warm up (No Measure)

Peanut angels and Roll out

Lacrosse ball lat smash

3×30 second Plank

Hip distraction
SKIP THIS PLANK HOLD SET

5 Minutes Jump Rope (No Measure)

Skill Work

Metcon (Weight)

4 sets each arm of 4 snatches into 3 cleans

Metcon

Metcon (Time)

3 RFT

20 push ups

20 moderate swings

20 deadlifts
log weight used for swings and deadlifts

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