13
Feb
Mon2/13/17
CrossFit BattleCry – Kettlebell Club
Warm-up
We have 10 minutes to complete the warm up.
5 min Crawl & Squat emom (No Measure)
5 minutes any style crawling and quickly comlpete 5 air squats every minute.
Arm Bar stretch warm up (No Measure)
3×3 20 second hold arm bar stretch
(each arm)
Skill Work
There is 15 minutes to complete the skill work.
100 KB snatches (Weight)
Complete 100 kb snatches at one prescribed weight. Break up reps 50/50. Complete all 50 on your least dominate side BEFORE moving on to the other 50.
Metcon
Wham Bam Thank You Pam (AMRAP – Rounds and Reps)
10 Min AMRAP
40 singles
30 swings
20 single kb deadlift
10 air lunges
RX=32kg/20kg
Be sure to log weight used.
Cool Down
Leg stretches (No Measure)
Calf & Soleus wall stretch
Seated quad stretch
Seated Butterfly stretch
10 sec Hanging forward fold with toe touch x3