Mon11/16/2015

CrossFit BattleCry – Kettlebell Club

Push and/or Pull warm up (No Measure)

3x 8 sec decompression hang

3x 20 sec plank into 20 sec child’s pose

6x Lunge and Reach hold

wrist mobility
200 jump rope singles

IT Band stretch

Hip opener 1 minute hold

Metcon (Weight)

Double squatted press

5 sets of 4 reps
Light KB

Focus on diaphragmatic breathing as well as contraction and activation of abdominal muscles.

Metcon (Weight)

Cleans

5 sets of 6 each side

Metcon (AMRAP – Rounds)

12 minute AMRAP

8 push ups

9 jump squats

10 swings