17
Jul
Mon7/17/17
CrossFit BattleCry, CrossFit BattleCry – Kettlebell Club
Warm-up
3×10 sec decompression hang
5 forward and reverse weighted arm circles
30 second wall lat stretch each side
30 second rocking forward fold
Pull Ups (kb) (10 Rounds for reps)
Pull ups
modify if needed
RX unassisted/kipping
RX+ strict/ +weighted
Metcon (Weight)
5 set s of 5
Dbl Kb front squat with 3 second hold at the bottom
KB Strict press (Weight)
5 set s of 5 reps
double kettlebell strict press with 3 second hold at the top
Metcon (No Measure)
10 min emom
10 swings
10 air lunges
Cool Down
Adductor & Lumbar stretch (No Measure)
10 sumo squats
1 min seated butterfly
1 min seated quad stretch
cobra pose into downward dog 4x
Spinal twist 1 minute hold each side