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