Thu06/02/16

CrossFit BattleCry – Kettlebell Club

Warm-up

Push and/or Pull warm up (No Measure)

3x 8 sec decompression hang

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

Banded shoulder stretches

Thread the needle

Skill Work

Metcon (Weight)

12 total Turkish Get Up

moderate weight
Good form will

be STRICTLY enforced

and appropriate drills

will be taken for

improvement if deemed necessary.

Metcon

Two Too Much (AMRAP – Reps)

2 MINUTES OF EACH MOVEMENT

Snatches

Russian Swings

Push Ups

Goblet Squats

Boat Pose Hold (only count 1 rep)

You have 2 minutes to complete

as many reps as possible of each

skill within it’s respective 2 minutes,

starting with the snatch in the first

2 minutes, swings the second 2

minutes and so on. Every 2 minutes

switch to the next movement.

COUNT ALL OF YOUR REPS!

RX = 24kg/16kg