24
May
Tue05/24/16
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
Banded shoulder stretches
Thread the needle
5 Minutes crawling (No Measure)
Any style or combination of animal crawl
Skill Work
Metcon (Weight)
5 sets of 5 reps double floor press
Metcon (Weight)
3 sets of 3 reps sequence each arm
1 high pull
1 snatch
1 overhead squat
Metcon
Metcon (Time)
3 RFT (15 min cap)
200m run
20 clean & press
10 pull ups
*log weight used
rx= 24kg/16kg + unassisted pull ups