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Fri9/1/17

1
Sep

Fri9/1/17

CrossFit BattleCry – Kettlebell Club

10s Warm up (No Measure)

REPEAT 4X

10 mountain climbers

10 sec plank

10 air squats

10 sec air squat hold

10 sec cobra pose into

10 sec downward dog

DBL KB Deadlift (10 sets of 8)

Sumo stance bells in

Metcon (Time)

3 RFT (18min cap)

200m run

100m overhead carry (1 kb)

50 kb swings

RX 24kg/16kg

Cool Down

Shoulder&chest opener (use bench) 30sec hold

Shoulder&hip stretch 40 sec hold

Trunk decompression on wall 2 min hold

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