26
Jul
Tue07/26/16
CrossFit BattleCry – Kettlebell Club
Warm-up
Leg stretches (No Measure)
Calf & Soleus wall stretch
Seated quad stretch
Seated Butterfly stretch
10 sec Hanging forward fold with toe touch x3
5 Minutes crawling (No Measure)
Any style or combination of animal crawl
Skill Work
Metcon (Weight)
3x 1 minute forward weighted wall sit
DO NOT USE KETTLEBELLS ABOVE 12kg. For anything above this weight use plates.
5×4 Bottoms Up Press (Weight)
5 sets of 4 reps each arm
Metcon
Metcon (3 Rounds for time)
3 RFT
20 jump squats
20 POWER swings
1 minute break between each round
LOG WEIGHT
rx 24kg/16kg