13
Jan
Fri1/13/16
CrossFit BattleCry – Kettlebell Club
Warm-up
8 minutes to complete the warm up. Complete 20 sec ea. Side IT band stretch fold after emom.
Lumbar & Leg emom (No Measure)
Minute’s movements…
1. High cross knee to elbow
2. Air squats
3. Slow bridge & release
4. HRPU
5. Slalom lunges
Metcon
We will be taking 5 minutes to review the metcon movements.
Folsom (Time)
8 RFT (22 min cap )
5 double kb deadlift
5 double kb clean
5 double kb back squat
400m run
RX 2x24kg/2×12kg
RX+ 2x=%kg/2×16kg
Cool Down
Let’s work through our wall decompression sequence together. Find a spot against the wall and get comfortable. Let’s cool down with a purpose.