Mon10/10/16

CrossFit BattleCry – Kettlebell Club

Warm-up

Adductor & Lumbar stretch (No Measure)

10 sumo squats

1 min seated butterfly

1 min seated quad stretch

cobra pose into downward dog 4x

Spinal twist 1 minute hold each side

Warm-up (No Measure)

3x 1 minute plank

Skill Work

Double Thruster w/pause (Weight)

5×3 double Thruster w/ 3 second pause at the bottom and a 3 second pause at the top.

Side step ups (Weight)

5×5 each leg weighted side step ups (18in. to 20in. height)

Metcon

Metcon (Time)

4 RFT (12 min cap)

50 swings

20 lunges
log weight used

RX = 24kg/16kg