Thu11/10/16

CrossFit BattleCry – Kettlebell Club

Warm-up

10s Warm up (No Measure)

REPEAT 4X

10 mountain climbers

10 sec plank

10 air squats

10 sec air squat hold

10 sec cobra pose into

10 sec downward dog

Skill Work

5 minute Russian swings (AMRAP – Reps)

5 minutes to achieve as many Swings as possible. This does not mean unbroken. Log KG used.

Metcon (Weight)

6 sets of 5 reps

Double Kettlebell overhead squats

Weighted Side step Ups (Weight)

5×10 weighted side step ups each leg.

1 mile run (Time)