1
Jun
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