Thu7/20/17

CrossFit BattleCry – Kettlebell Club

Warm-up

Turkish Warm up (No Measure)

10x 10 sec side plank hold

1 min hold ea. side, standing IT band stretch

5x slow bridge and release

5x rocking sumo squat hold

Bottoms up Snatch (5 Rounds for weight)

5×5 Bottoms up snatch

5 sets of 5 reps each arm

Bottoms up Turkish Get Up (Weight)

24 (12/12) alternating reps of Bottoms up Turkish Get Up.

Ensure to maintain visual awareness of your bell at all times. Commit to the finish of this movement by racking your bell safely at the end of each rep. This means DO NOT loosely allow the bell to flop or slam to the floor at the end of each rep. You will be penalized 10 calories on the airdyne for each careless, unfinished rep. Safety bails will not count towards penalization.

RX+ = 24kg/16kg