Mon7/31/17

CrossFit BattleCry – Kettlebell Club

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 clean into front squats w/ 5 second hold at the bottom

Metcon (Weight)

5 sets of 5 reps Double snatch with 3 sec hold at the top

Cool Down

200m walk

3x vinyasa flow

6x lunge and reach

5x cat cow

1 minute child’s pose

30 sec spinal rock