31
Jul
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