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)