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