9
Feb
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