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