1
Dec
Thursday Kb 12/1/16
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
5 Minutes Jump Rope (No Measure)
Skill Work
800m Farmer’s Carry (Weight)
When choosing your bells be mindful of the upcoming metcon. Challenge yourself but remember, there is still more work to be done. The ” I could have finished that in time, but I blew it all on the skill work” excuse will not be validated.
Metcon
Metcon (Weight)
8 minutes to complete 100 Snatches
(50/50 preferable)
Be respectful of your body and DO NOT over work one side. Break up as needed. Be smart.
RX24kg/16kg
COACH RECOMMENDATION: Use your personal goldilocks bell.