28
Jul
Fri7/28/17
CrossFit BattleCry – Kettlebell Club
Announcement
Remember that the $10 discount on Fitness Under Fire for members expires on Aug 1st. Please register as soon as possible to take advantage of the special rate.
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
Alternating 50M overhead carry (Weight)
5x 50m over head carry
with 2 racked bells, press only one overhead and walk to your half way point, then rack it and press the opposite bell overhead and continue back to your starting point. Repeat 5x.
RX=2X28/2X20
Metcon
Metcon (Weight)
3 rounds NFT
400m Farmer’s carry
400m run
Cool Down
Lumbar CD (No Measure)
4x 20 sec child’s pose into 20 sec back extension hold
1 minute spinal twist ea. side
2x 15 sec seated side bend ea. side
5x cat cow
20 sec spinal rock