6
Sep
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