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Thu12/22/16

22
Dec

Thu12/22/16

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

1000m Row (Time)

Max Effort 1000m Row

Skill Work

Alternating Double Floor press (Weight)

5×5 Alternating Double Floor press

Alternating Renegade Rows (Weight)

5×5 Alternating renegade rows

Metcon

Metcon (Time)

6 RFT

6 hand release swings

6 sumo high pulls

6 goblet push presses

6 goblet squats

6 side plank pulls

6 hand release push ups

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