Tue4/18/17

CrossFit BattleCry – Kettlebell Club

Warm-up

Turkish Warm up (No Measure)

10x 10 sec side plank hold

1 min hold ea. side, standing IT band stretch

5x slow bridge and release

5x rocking sumo squat hold

Skill Work

Turkish Get Up sequence (Weight)

16x (8/8)

Turkish get up into

2 Cleans

2 Snatches into

Get down

(this is one rep)
You may build in weight but only with good form.

Metcon

Harbinger (Time)

5 rounds (12 min. cap)

10 burpee box jumps

20 swings

RX 24kg/16kg

Box height RX 24/20

Cool Down

Adductor & Lumbar stretch (No Measure)

10 sumo squats

1 min seated butterfly

1 min seated quad stretch

cobra pose into downward dog 4x

Spinal twist 1 minute hold each side