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