Fri5/19/17

CrossFit BattleCry – Kettlebell Club

Warm-up

Plank taps (No Measure)

4x

10 Plank taps into

cobra pose

into downward dog

into 20 mountain climbers

into child’s pose

Skill Work

Metcon (Weight)

Cleans @ moderate weight

rep scheme:

Side A. 5; 10; 15; 20

Side B. 20; 15; 10; 5

Complete eat set unbroken starting on your least dominate side. Switch sides on the second set of 20.

Metcon

Speedy (Time)

5 RFT (12min cap)

100 singles

30 swings (rx-24kg/16kg)

Cool Down

Leg stretches (No Measure)

Calf & Soleus wall stretch

Seated quad stretch

Seated Butterfly stretch

10 sec Hanging forward fold with toe touch x3

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)