Fri5/12/17

CrossFit BattleCry – Kettlebell Club

Warm-up

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

100 KB snatches (Weight)

Complete 100 kb snatches at one prescribed weight. Break up reps 50/50. Complete all 50 on your least dominate side BEFORE moving on to the other 50.

100 Heavy KB swings (Weight)

Use one bell, no build up, and break up sets as needed.

Metcon (Weight)

10×10 dbl kb lunges (1/2)

Cool Down

200m walk

seated forward fold

thread the needle

foam roll legs, lats, back, and shouders