Tue7/18/17

CrossFit BattleCry – Kettlebell Club

Leg stretches (No Measure)

Calf & Soleus wall stretch

Seated quad stretch

Seated Butterfly stretch

10 sec Hanging forward fold with toe touch x3

15 min dub work (AMRAP – Reps)

15 min double under work

KBC Heavy swings (Weight)

10×10 Heavy swings

Metcon (Weight)

3X3 heavy snatch

3 sets of 3 reps each arm

NO BUILD

Lunch break (Time)

2 RFT (12 min cap)

200m run

80 swings

40 snatches

20 cleans

log weight used in notes

Cool Down

6x lunge and reach

seated forward fold

3x 8 sec decompression hang