21
Nov
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