4
Apr
Mon04/04/16
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)
3 sets of 8 dbl (Light) clean & press
Metcon (Weight)
3 sets of 5 dbl (mod) clean & press
Metcon (Weight)
3 sets of 3 (heavy) clean & press
Metcon (Time)
swings; jump squats
10, 9, 8,…1
then in reverse 1, 2, 3,…10
log weight
RX 24kg/16kg