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.