29
Nov
Tue11/29/16
CrossFit BattleCry – Kettlebell Club
Warm-up
Plank taps (No Measure)
4x
10 Plank taps into
cobra pose
into downward dog
into 20 mountain climbers
into child’s pose
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
Skill Work
Metcon (Weight)
5 sets each arm
6 reps
1 clean and press into a lunge
Metcon
Metcon (Time)
3 RFT
20 cleans
20 push ups
40 swings
40 curtsy squats (unweighted)