Fri4/28/17
CrossFit BattleCry – Kettlebell Club
Warm-up
Lumbar & Leg emom (No Measure)
Minute’s movements…
1. High cross knee to elbow
2. Air squats
3. Slow bridge & release
4. HRPU
5. Slalom lunges
Skill Work
Metcon (Weight)
All skills are to be alternated between left and right sides unbroken. Complete your clean then immediately (unbroken) switch to the other side. Then switch again and complete the clean and additional movement/s. Continue unbroken until the last sequence with the over head lunge.
Complete this complex 5 times at ONE single kettlebell weight.
clean
clean + push press
clean+ push press+ front squat
clean+ p. press+front squat+thruster
clean+p.press+frt sqt+thruster+snatch
clean+p.press+frt sqt+thrstr+snatch+ over head lunge
Metcon
Metcon (Time)
10min Cap
30 dbl kb back squats
40 dbl kb lunges
50 meter overhead carry
100 Russian swings
Cool Down
5x cat cow
spinal twist
spinal rock
banded shoulder stretches