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