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Fri2/10/17

10
Feb

Fri2/10/17

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.

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

Metcon (10 Rounds for time)

10x Max

Pull up negative holds
RX+= weighted

Metcon

Metcon (Weight)

12 min EMOM (only one arm works at a time)

10 snatches
RX=20kg/12kg

Cool Down

KB Snatch cool Down (No Measure)

wall lat stretch

thread the needle

neck rolls

seated side stretch

back roll out

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