Fri10/21/16

CrossFit BattleCry – Kettlebell Club

Warm-up

10 min TLC (No Measure)

Take this time to carefully work on anything that needs a little more tlc than usual. If you need assitance please ask a coach.

Adductor & Lumbar stretch (No Measure)

10 sumo squats

1 min seated butterfly

1 min seated quad stretch

cobra pose into downward dog 4x

Spinal twist 1 minute hold each side

Skill Work

Seated single arm press (Weight)

3×5 Single arm seated press

You may use a bench placed against the wall or stay seated against the wall on the ground with a crossed leg position.

Metcon

Metcon (No Measure)

20 min EMOM

Odd minutes: 25 swings

Even minutes: 12 goblet squats
Stay light; move quick.