23
Sep
Fri9/23/16
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.
Breathing/Core warm up (No Measure)
Lacrosse spinal rib release
5 rounds 20 sec Core hold speed breaths
5 minutes crawling
Skill Work
Metcon (5 Rounds for weight)
5×5 Snatch into overhead squat
build only with good form
Metcon
Metcon (Time)
3 RFT (20min cap)
10 cleans (5/5)
20 sit ups
30 mountain climbers
40 swings
200m run