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Tue11/8/16

8
Nov

Tue11/8/16

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

Plank hold warm up (No Measure)

5x 1 minute plank

Skill Work

Metcon (Weight)

6 sets of 8 reps

3 point Russian twists

Metcon (Weight)

6 sets of 8 reps

Renegade rows
If stability is a concern, opt for one bell in the plank position.

Metcon

Ab Lab (AMRAP – Reps)

12 minute EMOM

Sit ups (min 1,4,7,10)

Swings (min 2,5,8,11)

Back extensions (min 3,6,9,12)
No pause between movements.

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