10
Oct
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