Mon7/24/17

CrossFit BattleCry – Kettlebell Club

BattleCry shirts, headbands and wrist wraps can be ordered at the front desk or via email. If you see a design that you like and can’t find your size or simply want a custom piece just contact us at [email protected]

Announcement

BattleCry members get $10 off registration for Fitness Under Fire unti Aug 1st. Go to www.fitnessunderfire.com

Warm-up

3X 10 sec decompression hang

weighted arm circles bent and overhead (10 in/10 out)

20 pvc overhead squats

Pull Ups (kb) (10 Rounds for reps)

Pull ups

modify if needed

RX unassisted/kipping

RX+ strict/ +weighted

Metcon (Weight)

8 sets of 3 reps

DBL KB front squats w/ 10 second hold at the bottom

KB Strict press (Weight)

5 sets of 5 reps

double kettlebell strict press with 3 second hold at the top

Spanky (Time)

1 round w/ 10 min cap

45 pull ups

20 calorie row

120 swings

Cool Down

1 minute wall decompression

peanut angels

kb psoas smash 1 min each side