17
Apr
M on4/17/17
CrossFit BattleCry – Kettlebell Club
Warm-up
Shoulder warm up (kb) (No Measure)
30 push ups
3x 30 plank taps
3x 10 sec arm bar stretch ea. arm
5 point band sequence
Skill Work
KB Side Press (Weight)
8×4 each arm
Pull-ups (10 sets of max reps)
As many reps as possible each set. No more than 3 sec break if you come off the bar.
1000m Row (Time)
Max Effort 1000m Row
Cool Down
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)