CrossFit BattleCry – Kettlebell Club
We will be working on some projects around the box this weekend starting at 2pm on Saturday. Anyone who is willing to help will be greatly appreciated. We will be building a kids room, a front counter, kitchen counter, dumbbell rack and some other things.
Contact Coach Ricky for more info @ 321 304 7283
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)
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.
Metcon (AMRAP – Reps)
Starting with 1 rep of each skill, then add 1 more every round until failure.
Failure is reached when you can no longer complete the sequence unbroken. Rest is allowed only in a racked position. Log weight used. There is NO BUILD and no decrease. Keep count of your reps.
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