30
Aug
Tue8/30/16
CrossFit BattleCry – Kettlebell Club
Warm-up
5 min Crawl & Squat emom (No Measure)
5 minutes any style crawling and quickly comlpete 5 air squats every minute.
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
Skill Work
Metcon (Weight)
5 RNDS DOUBLE BELLS
(sequence is 1 round)
5 front squats,
5 thrusters,
5 push press
There is no RX for this skill work. You may build if you choose BUT ONLY with quality movement. If your form is suffering, move down in weight.
Metcon
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP
10 pull ups
10 power swings
RX 24kg/16kg + unassisted pull ups