16
May
Mon05/16/16
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)
10 sets of 5 reps moderate double cleans
Metcon (Weight)
10 sets of 5 reps moderate double push press
Metcon (Weight)
10 sets of 10 reps heavy swings