Tue02/9/16

CrossFit BattleCry – Kettlebell Club

Breathing/Core warm up (No Measure)

Lacrosse spinal rib release

Core hold speed breaths

5 minutes crawling

Metcon (No Measure)

200 singles

Metcon (Weight)

5 sets of 5 reps kettlebell front (extended) squats.
Squat with kettlebell fully extended in front of you through out movement.

Metcon (Weight)

5 sets of 5 reps per side of Strict press
Find a weight that allows correct movement without dipping or leaning. Remember to use the power of your breath while stabilizing your core.

Metcon (AMRAP – Rounds)

15 minute AMRAP ladder

2 snatches

4 squats

3 snatches

5 squats

4 snatches

6 squats

….
set of snatches + set of squats = one round