30
Jan
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