23
Feb
Tue02/23/16
CrossFit BattleCry – Kettlebell Club
KB Clean warm up (No Measure)
3×8 second Decompression hang
40 sec. plank hold w/10 sec. rest – 3x
40 sec. bridge hold w/ 20 sec. rest – 3x
wrist & finger mobility
Metcon (Weight)
5 min crawling
10 sec
5 min snatches
10 sec
5 min cleans
10 sec
5 min swings
1 MINUTE REST
5 min box jumps
10 sec
5 min pull up
10 sec
5 push press
RX = 24kg/16kg + box jumps + unassisted pull ups