Mon7/10/17

CrossFit BattleCry – Kettlebell Club

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

Pull Ups (kb) (10 Rounds for reps)

Pull ups

modify if needed

RX unassisted/kipping

RX+ strict/ +weighted

Metcon (Weight)

40 dbl kb front squats

To be completed as an 8×5

One set weight; No build.

Metcon (Weight)

40 dbl kb clean & press

To be completed as an 8×5.

One weight; no build.

Metcon (No Measure)

10 min room

1 min air dyne

1 min mountain climbers

Cool Down

200m walk

3×8 sec decompression hang

Seated side bend and twist