23
Dec
Fri12/23/16
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
Shoulder warm up (kb) (No Measure)
30 push ups
3x 30 plank taps
3x 10 sec arm bar stretch ea. arm
5 point band sequence
Skill Work
Double strict press (Weight)
8×5 Double KB strict press
Metcon
I like It Like That (AMRAP – Rounds and Reps)
12 min AMRAP
8 box jumps
12 pull ups
80 dubs
36 swings