Mon11/21/16

CrossFit BattleCry – Kettlebell Club

Warm-up

Squat warm up (No Measure)

1 min. ea. achilles/soleus smash

1 min. low lean wall squat

10 sumo squats

10 lunge and twist

10 rocking child’s pose

20 cross body mountain climbers

Skill Work

Single Arm KB Front Squat

Perform each set on both sides

Metcon

Goldilocks and the 3 Bears (3 Rounds for weight)

set up 3 kettlebells; light, moderate, heavy.

At the start of each minute complete 10 air squats and 10 swings.

Start with your lightest bell and progress to the next bell each minute. Work your way through the bells for a total of 4 rounds in 12 minutes. Your measurement for this wod is weight. Log each kb used for your score.