11
Apr
Mon04/11/16
CrossFit BattleCry – Kettlebell Club
Warm-up
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
800m Run (Time)
Max Effort 800m Run
Skill Work
Metcon (Weight)
CLEAN LADDER
move through out the ladder at 2 reps per bell until you reach your 1 rep max. Go through the ladder once each arm. Record 1 rep max kettlebell.
Metcon
Harbinger (Time)
5 rounds (12 min. cap)
10 burpee box jumps
20 swings
RX 24kg/16kg
Box height RX 24/20