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Fri12/9/16

9
Dec

Fri12/9/16

CrossFit BattleCry – Kettlebell Club

Warm-up

10 min TLC (No Measure)

Take this time to carefully work on anything that needs a little more tlc than usual. If you need assitance please ask a coach.
if unsure, a suggestion would be work your adductors. This class is focused on strengthening that muscle and it’s surrounding partners.

wake up warm up (No Measure)

4x

10 high knees

10 push ups

10 yogi squats

10 cross plank knee to elbow

Skill Work

Side step ups (Weight)

5×5 each leg weighted side step ups (18in. to 20in. height)

Metcon (Weight)

5×5 each leg wide leg weighted side lunge
If your balance is not at it’s best today focus on doing this skill without the weight and use a pause at your full end range. Quality of movement is paramount.

Metcon

Metcon (Time)

5 RFT

10 burpees

20 unweighted curtsy squats

30 swings

RX=24kg/16kg
log weight used

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