15
Dec
Thu12/15/16
CrossFit BattleCry – Kettlebell Club
Warm-up
Adductor & Lumbar stretch (No Measure)
10 sumo squats
1 min seated butterfly
1 min seated quad stretch
cobra pose into downward dog 4x
Spinal twist 1 minute hold each side
Skill Work
Metcon (Weight)
5x 1 minute weighted wall sit
Metcon (Weight)
5x 1minute weighted plank
100 Heavy KB swings (Weight)
Use one bell, no build up, and break up sets as needed.
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
40 dubs
12 dbl kb thrusters