Mon12/27/16swingseries

CrossFit BattleCry – Kettlebell Club

Warm-up

Power & swing warm up (No Measure)

Banded shoulder stretch

Peanut shoulder angels

Serratus smash

wrist & finger mobility

5 min Crawl & Squat emom (No Measure)

5 minutes any style crawling and quickly comlpete 5 air squats every minute.

Skill Work

This week will be strongly focused and geared towards swing improvement and correction. The goal is to find potential deficiencies within our movement that may decrease the efficacy of the swing. Our end goal is to maximize the quality of every single swing.

5 minute Russian swings (AMRAP – Reps)

5 minutes to achieve as many Swings as possible. This does not mean unbroken. Log KG used.

Movement Correction (No Measure)

10 minute movement correction. Please log your required correction as we will focus on improving that throughout the week and potentially beyond.

Metcon

Double Time (2 Rounds for time)

18 min to complete both wods

4RFT

100m run

20 goblet squats

2 min rest

4RFT

20 pull ups

20 swings