Sat11/21/2015

CrossFit BattleCry – Kettlebell Club

Push and/or Pull warm up (No Measure)

3x 8 sec decompression hang

3x 20 sec plank into 20 sec child’s pose

6x Lunge and Reach hold

wrist mobility

Metcon (Weight)

Clean & Press

5 sets of 8 reps each side

Metcon (Weight)

Ballistic Row

5 sets 8 reps

Metcon (AMRAP – Rounds)

15 minute AMRAP

30 Swings

10 goblet curtsy squats