Tue9/6/16

CrossFit BattleCry – Kettlebell Club

Warm-up

Push and/or Pull warm up (No Measure)

3x 8 sec decompression hang

3x 20 sec plank into 20 sec child’s pose

Banded shoulder stretches

Thread the needle

Windmill warm up (No Measure)

push up into side plank 2×3 ea. arm

kneeling windmill

Hip opener 2 min hold ea leg

wrist fold and roll

Skill Work

Metcon (10 Rounds for weight)

20 alternating Turkish get up sequence:

Turkish Get up

3 snatches

3 goblet squats

Get down
May build in weight if you choose. Make sure to log kg used for each set.

1000m Row (Time)

Max Effort 1000m Row