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