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