Fri1/20/17

CrossFit BattleCry – Kettlebell Club

Warm-up

We have 10 minutes to complete the 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

Skill Work

There is a 15 minute working window for our skill work.

Metcon (Weight)

6×10 weighted lunges (1,2)
build if you so choose with good form

Metcon

From Allie with love (AMRAP – Reps)

15 min AMRAP (reps)

Running back and forth within 200 meters, stop and perform 5 jump squats every minute. Reaching point A of the run complete 10 mountain climbers. At point B complete 10 swings.

Keep count of all reps including jump squats.

Cool Down

5x slow bridge and release with 5 second hold at the top

1 minute pigeon pose each leg

wall decompression as needed