18
Apr
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