Fri07/22/16

CrossFit BattleCry – Kettlebell Club

Warm-up

Leg stretches (No Measure)

Calf & Soleus wall stretch

Seated quad stretch

Seated Butterfly stretch

10 sec Hanging forward fold with toe touch x3

800m Run (Time)

Max Effort 800m Run

Skill Work

Metcon (10 Rounds for weight)

10×20 snatches

(10 left/10right= 1 set)

w/ 2 rope climbs in between each set
You may choose to build in weight with each set or stay at a moderate weight. for modification do 6 rope rows.

Cool Down

Make sure to give yourself some TLC. NO EXCUSES. Ask for suggestions if you need.