27
Feb
Sat02/27/16
CrossFit BattleCry – Kettlebell Club
Windmill warm up (No Measure)
push up into side plank 2×3 ea. arm
kneeling windmill
Hip opener 2 min hold ea leg
wrist fold and roll
Metcon (Weight)
5 sets of 3 reps each arm light Windmill
Metcon (Weight)
5 sets of 6 reps each leg Moderate curtsy squat
Metcon (Weight)
2 rope climbs
50 swings
3 rope climbs
40 swings
4 rope climbs
30 swings
5 rope climbs
20 swings
15 minute cap
RX 24kg/16kg & full rope climbs