Tue1/10/16

CrossFit BattleCry – Kettlebell Club

Warm-up

You have 15 minutes to complete the warm up.

5 Minutes Jump Rope (No Measure)

Turkish Warm up (No Measure)

10x 10 sec side plank hold

1 min hold ea. Side Seated IT band stretch

5x slow bridge and release

5x rocking sumo squat hold

Metcon

22 min cap on today’s metcon. Choose one weight to work with the entire metcon. Do not build. Move with focus.

Rising Corpse (Weight)

40 alternating reps of

3 floor press into Turkish get up into 3 snatches into get down

Cool Down

200m walk

Seated butterfly twist

Monkey arms

Child’s pose

Wall decompression