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Thu12/30/16swingseries

30
Dec

Thu12/30/16swingseries

CrossFit BattleCry – Kettlebell Club

Warm-up

Plank taps (No Measure)

4x

10 Plank taps into

cobra pose

into downward dog

into 20 mountain climbers

into child’s pose

Arm Bar stretch warm up (No Measure)

3×3 20 second hold arm bar stretch

(each arm)

Skill Work

Turkish Get Up sequence (Weight)

16x (8/8)

Turkish get up into

2 thrusters into

2 snatches into

Get down

(this is one rep)
Start at the bell just below your goldilocks bell. Stay here the entire time. DO NOT BUILD. Focus on form and breathing correctly.

Metcon

Metcon (Time)

3 RFT

200m row

20 kb deadlifts

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