18
Jul
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