17
Feb
Fri2/17/17
CrossFit BattleCry – Kettlebell Club
Warm-up
10 min TLC (No Measure)
Take this time to carefully work on anything that needs a little more tlc than usual. If you need assitance please ask a coach.
Banded shoulder WU/CD (No Measure)
Banded shoulder stretches
5 point band stretch
shoulder wall rotation
20 plank taps
downward dog hold
20 arm circles (vertical, horizontal, each backward, forward)
Skill Work
Max negative pull up holds (10 Rounds for time)
10x Max
Pull up negative holds
RX+ = WEIGHTED
Metcon
Metcon (AMRAP – Reps)
15 MIN EMOM
(add 2 reps every minute)
Double Kb clean press (start with 2 reps)
RX=2x20kg/2x12kg
RX+ = 2X24kg/2x16kg
Log weight used
Cool Down
200m walk
shoulder wall stretch
forearm smash