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Mon6/13/16

13
Jun

Mon6/13/16

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

Skill Work

Metcon (No Measure)

3 sets of 3reps each leg alternating reverse plank w/5 second leg raise hold

Metcon (Weight)

5 sets of 5 reps each arm clean and press
*double C&P optional with coach approval

Metcon (Weight)

5 sets of 5 reps moderate Goblet Squats

Metcon

Turkish Get Up (alternate each rep)

*advanced athletes add 4 snatches at the top of the get up

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