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Sat06/04/16

4
Jun

Sat06/04/16

CrossFit BattleCry – Kettlebell Club

Warm-up

KB Clean warm up (No Measure)

3×8 second Decompression hang

40 sec. plank hold w/10 sec. rest – 3x

40 sec. bridge hold w/ 20 sec. rest – 3x

wrist & finger mobility

Adductor & Lumbar stretch (No Measure)

10 sumo squats

1 min seated butterfly

1 min seated quad stretch

cobra pose into downward dog 4x

Spinal twist 1 minute hold each side

Skill Work

Metcon (Weight)

Build to max snatch each arm

5 reps at the lightest

3 at moderate

2 reps until you reach max weight
log max weight

Metcon (Weight)

Build to max clean each arm

5 reps at the lightest

3 at moderate

2 reps until you reach max weight
log max weight

Metcon (Weight)

5×5 slow motion goblet squats with 3 second pause at the bottom.

Metcon

Metcon (Weight)

10 min EMOM

5 push ups

20 swings

RX-24kg/16kg

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