1
Nov
Tue11/1/16
CrossFit BattleCry – Kettlebell Club
Warm-up
Breathing/Core warm up (No Measure)
Q.L. smash
5 rounds 20 sec Core hold speed breaths
5x alternating one legged bridge w/ 10 sec hold
Shoulder warm up (kb) (No Measure)
30 push ups
3x 30 plank taps
3x 10 sec arm bar stretch ea. arm
5 point band sequence
Skill Work
Metcon (5 Rounds for time)
5x 1 minute Bent elbow ring planks
modify with chaturanga pose. Goal is to reach hold for one minute. If you don’t reach one minute, just log how long each hold was.
Metcon (Weight)
10x Turkish hip brige w/ 5 sec hold
(5/5)
Keep these light and intentionally focus on fully opening the hips, activating the glutes, and contracting the abdominals through concious breath.
Metcon
Metcon (Time)
4 RFT
25 sit ups
25 swings
25 mountain climbers