Tue11/10/2015

CrossFit BattleCry – Kettlebell Club

Windmill warm up (No Measure)

Banded shoulder stretch 2x 1min ea arm

lunge and reach 5x 5sec hold each side

Hip opener 2 min hold ea leg

wrist fold and roll

Metcon (Weight)

Squatted press 6×3

Metcon (Weight)

Ballistic Row 5×8

Metcon (Time)

4 RFT

10 Jump Squats

10 Heavy Swings
make sure to also log kg used