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.