3
May
Tue05/03/16
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
5 minutes max unbroken Kettlebell Cleans (AMRAP – Reps)
5 minutes to complete as many unbroken reps of kettlebell cleans as possible. Only one transition from one hand to the other is allowed. Kettlebell can not be put down during the transition or time is up and reps are calculated.
RX 24kg/16kg
Metcon
Metcon (AMRAP – Reps)
For time (15 min cap)
20 (10/10) weighted step ups
20 push ups
40 deadlifts
40 push press
60 swings
60 dubs
log weights used