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