11
Aug
Fri8/11/17
CrossFit BattleCry – Kettlebell Club
Banded shoulder WU/CD (No Measure)
Banded shoulder stretches
5 point band stretch
shoulder wall rotation
20 plank taps
downward dog hold
20 weighted arm circles (vertical, horizontal, each backward, forward)
Warm-up
Arm Bar stretch warm up (No Measure)
3×3 20 second hold arm bar stretch
(each arm)
Metcon
5 minutes max unbroken Kettlebell Snatches (AMRAP – Reps)
5 minutes to complete as many unbroken reps of kettlebell snatches as possible. Only one transition from one hand to the other is allowed. Kettlebell can not be put down during the transition or time is up and reps are calculated.
RX 24kg/16kg
Metcon (Weight)
400m heavy farmer’s carry
Cool Down
forearm smash
rollout lats, traps, spine
banded shoulder stretches