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Fri4/28/17

28
Apr

Fri4/28/17

CrossFit BattleCry – Kettlebell Club

Warm-up

Lumbar & Leg emom (No Measure)

Minute’s movements…

1. High cross knee to elbow

2. Air squats

3. Slow bridge & release

4. HRPU

5. Slalom lunges

Skill Work

Metcon (Weight)

All skills are to be alternated between left and right sides unbroken. Complete your clean then immediately (unbroken) switch to the other side. Then switch again and complete the clean and additional movement/s. Continue unbroken until the last sequence with the over head lunge.

Complete this complex 5 times at ONE single kettlebell weight.

clean

clean + push press

clean+ push press+ front squat

clean+ p. press+front squat+thruster

clean+p.press+frt sqt+thruster+snatch

clean+p.press+frt sqt+thrstr+snatch+ over head lunge

Metcon

Metcon (Time)

10min Cap

30 dbl kb back squats

40 dbl kb lunges

50 meter overhead carry

100 Russian swings

Cool Down

5x cat cow

spinal twist

spinal rock

banded shoulder stretches

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