Sat6/3/17

CrossFit BattleCry – Kettlebell Club

Warm-up

Warm-up (No Measure)

3 rounds

20 high knees

20 air squats

20 sec foward fold

10 sec decompression hang

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Cool Down

10 standing hip rotations ea. direction

20 sec wide leg forward fold

1 min pigeon pose ea. leg

30 sec thread the needle ea. side

sat 6/4/17

CrossFit BattleCry – CrossFit

Skill Work

Warm-up (No Measure)

Spend 10 mins going over the movements for the WOD and asking for proper scaling if needed.

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips