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