16
Nov
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