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Tue1/17/17

17
Jan

Tue1/17/17

CrossFit BattleCry – Kettlebell Club

Warm-up

Windmill warm up (No Measure)

push up into side plank 2×3 ea. arm

kneeling windmill

Hip opener 2 min hold ea leg

wrist fold and roll

Arm Bar stretch warm up (No Measure)

3×3 20 second hold arm bar stretch

(each arm)

Skill Work

Metcon (Weight)

20 (10/10)

Alternating Turkish get up with 5 second pause in the bridge
do not build above your personal moderate weight

Metcon

Rhino (4 Rounds for weight)

4 Rounds

50m sled push

30 swings

20 double kb front squats
calculate all weight used for each round individually and input them accordingly. you may build if you choose BUT QUALITY of movement is paramount.

Cool Down

200m walk

seated quad stretch

butterfly

forward fold

spinal twist

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