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