27
Feb
Mon2/27/17
CrossFit BattleCry – Kettlebell Club
Warm-up
Plank taps (No Measure)
4x
10 Plank taps into
cobra pose
into downward dog
into 20 mountain climbers
into child’s pose
Skill Work
This Monday marks the start of the 4th week in our 10 week cycle. Today we introduce the technique of FIXATION. Today’s snatches will be broken up into sets of 10 as we work through learning and adding this advantageous technique to out arsenal.
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
Turkish Get Up (10×2)
Complete one rep on each side before releasing the kettlebell (this is 2 reps) Repeat 10x
Cool Down
standing side stretch
standing forward fold
thread the needle
wall shoulder stretch
leaning seated wall sit