Call Us: 407-960-3774

Mon05/09/16

9
May

Mon05/09/16

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

Leg stretches (No Measure)

Calf & Soleus wall stretch

Seated quad stretch

Seated Butterfly stretch

10 sec Hanging forward fold with toe touch x3

800m Run (Time)

Max Effort 800m Run

Skill Work

Metcon (Weight)

5 sets of 5 double swings

Metcon

Metcon (Time)

3 RFT (10 min cap)

100 singles

24 push press (12/12)

50 swings
log weight

Leave a Reply