Mon07/11/16

CrossFit BattleCry – Kettlebell Club

Warm-up

Heavy swings warm up (No Measure)

Peanut angels and Roll out

Lacrosse ball lat smash

3×30 second Plank

Pigeon pose 2 minutes each leg
Complete:

10 overhead arm circles

10 forward arm circles

10 backward arm circles

15 forward jumps into a squat

Skill Work

100 push press (Weight)

Complete 50 push press each arm.
KEEP THESE LIGHT TODAY

100 KB Cleans (50/50) (Time)

Complete 100 Kettlebell Cleans making sure to do 50 on each side. Focus on good technique and record your TIME and LOAD.
Use no more than 30 reps at lightest weight, about 40 at moderate weight, and about 20 at heaviest.

Metcon

Metcon (Weight)

10×10 heavy swings (one bell no build up)

200 meter run between each set