12
Dec
Mon12/12/16
CrossFit BattleCry – Kettlebell Club
Warm-up
10s Warm up (No Measure)
REPEAT 4X
10 mountain climbers
10 sec plank
10 air squats
10 sec air squat hold
10 sec cobra pose into
10 sec downward dog
Skill Work
Suitcase swings (10 Rounds for weight)
10×10 suitcase swings
Heavy Goblet Squats (Weight)
5 sets of 5 reps
Metcon
Harbinger (Time)
5 rounds (12 min. cap)
10 burpee box jumps
20 swings
RX 24kg/16kg
Box height RX 24/20