23
May
Tue5/23/17
CrossFit BattleCry – Kettlebell Club
Warm-up
10s Warm up (No Measure)
REPEAT 4X
10 mountain climbers
10 sec plank
10 air squats
10 sec air squat hold
10 sec cobra pose into
10 sec downward dog
Metcon
Snatch & Swing Delivery (Time)
25 min cap
2 snatch
10 swings
4 snatch
10 swings
6 snatch
10 swings
8 snatch
10 swings
10 snatch
10 swings
200m suitcase carry (switch hands at 100m)
RX= 24kg/16kg
Cool Down
thread the needle
hanging decompression 20 sec hold x2
seated side bend
sumo squat and forward reach