Tue04/12/16

CrossFit BattleCry – Kettlebell Club

Warm-up

Push and/or Pull warm up (No Measure)

3x 8 sec decompression hang

3x 20 sec plank into 20 sec child’s pose

6x Lunge and Reach hold

wrist mobility

Skill Work

Metcon (Weight)

4 sets of 8 reps Renegade or bench rows
For renegade rows, take a wide stance or on the knee modification if needed. Log choice and any modifications.

Metcon (Weight)

24 Turkish Get Ups (12/12)
Ascend or descend in weight as needed. No more than 3 reps on one side at a time. Always move with precise and correct form.