Sat04/09/16

CrossFit BattleCry – Kettlebell Club

Warm-up

Power & swing warm up (No Measure)

Banded shoulder stretch

Peanut shoulder angels

Serratus smash

wrist & finger mobility

5 Minutes crawling (No Measure)

Any style or combination of animal crawl

Skill Work

Metcon (Weight)

4 sets of 5 reps (m) double clean

Metcon

Natalia (Time)

50 swings

400m run

25 swings

200m run

15 swings

100m run

7 swings
RX= 24KG/16KG