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