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Mon9/19/16

3
Oct

Mon9/19/16

CrossFit BattleCry – Kettlebell Club

Warm-up

PVC Warmup (No Measure)

Pass Throughs, Good Mornings, OHS

10 Reps of Each

Leg stretches (No Measure)

Calf & Soleus wall stretch

Seated quad stretch

Seated Butterfly stretch

10 sec Hanging forward fold with toe touch x3

Skill Work

Goblet squat holds (5 Rounds for weight)

5×5 goblet squats with 3 second hold at the bottom
Go heavier than last week

Side step ups (Weight)

5×5 weighted side step ups
Go heavier than last week and use a height of no more than 20 inches.

Metcon

Metcon (No Measure)

15 min EMOM

Mouintain climbers

swings

jump rope singles

Every minute switch to next movement.

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