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)