Mon03/14/16

CrossFit BattleCry – Kettlebell Club

KB Clean warm up (No Measure)

3×8 second Decompression hang

40 sec. plank hold w/10 sec. rest – 3x

40 sec. bridge hold w/ 20 sec. rest – 3x

wrist & finger mobility

Metcon (Weight)

5 sets of 10 reps moderate cleans

Metcon (Weight)

5 sets of 5 reps squatted press
same weight as last week

Metcon (Weight)

50 Russian twists w/ moderate weight

Metcon (No Measure)

5 rounds

Slam ball throws

20 swings

10 squats

10 push ups