Mon1/30/17

CrossFit BattleCry – Kettlebell Club

Warm-up

We have 12 minutes for.our warm up today. Make the most of it.

Lumbar & Leg emom (No Measure)

Minute’s movements…

1. High cross knee to elbow

2. Air squats

3. Slow bridge & release

4. HRPU

5. Slalom lunges

400m Run (Time)

Max Effort 400m Run

Skill Work

Metcon (Weight)

5 sets

10 swings into

5 single right hand swings into

5 single left hand swings

Metcon

Metcon (AMRAP – Reps)

15 min EMOM – 10 seconds between each minute

Swings (24kg/16kg)

assault bike

jump rope

Cool Down