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Tue3/14/17

14
Mar

Tue3/14/17

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

Skill Work

Metcon (Time)

Pullups

10×5

Metcon

Cool Down

1 minute Butterfly pose with 30 second twist ea. side

Reverse monkey arms with hip opener 30 seconds ea.side

30 second lizard pose ea. leg

1 minute Peanut or foam roller angels

Metcon (3 Rounds for weight)

Using 3 different KB snatch weights (light, mod, heavy)

complete 3 rounds with each kettlebell. Start each round in ascending order.

Light – 10 snatches ea. arm + 20 goblet squats

Moderate – 6 snatches ea. arm + 15 goblet squats

Heavy – 4 snatches ea. arm + 10 goblet squats

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