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Thu9/8/16

8
Sep

Thu9/8/16

CrossFit BattleCry – Kettlebell Club

Warm-up

Heavy swings warm up (No Measure)

Peanut angels and Roll out

Lacrosse ball lat smash

3×30 second Plank

Pigeon pose 2 minutes each leg

5 min Crawl & Squat emom (No Measure)

5 minutes any style crawling and quickly comlpete 5 air squats every minute.

Skill Work

Clean Ladder single arm sets (3 Rounds for weight)

Heavy cleans 3×3

Mod cleans 4×4

Light cleans max effort unbroken

Metcon

Metcon (Time)

3 RFT

50 Dubs

40 swings

200m run
RX 24kg/16kg + dubs

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