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