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