19
May
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)