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Thu6/16/16

16
Jun

Thu6/16/16

CrossFit BattleCry – Kettlebell Club

Warm-up

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

Leg stretches (No Measure)

Calf & Soleus wall stretch

Seated quad stretch

Seated Butterfly stretch

10 sec Hanging forward fold with toe touch x3

Skill Work

Metcon (No Measure)

3 sets of 3 side plank w/5 second hold

Metcon (Weight)

25 reps SEQUENCE

(1/1) goblet lunges

goblet squat

two hand press

Metcon

Tin Man (Time)

5 RFT

3 strict pull ups/ (elevated ring rows)

6 strict presses

9 heavy swings

12 burpess
*advanced complete all movements weighted. Log weight used and modifications.

RX 24kg/16kg

RX+ weighted

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