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Mon3/27/17

27
Mar

Mon3/27/17

CrossFit BattleCry – Kettlebell Club

Warm-up

Singles warm up (No Measure)

2x Side Plank max hold

Wrist rolls, finger stretches

golf ball palm smash

Peanut Angels and roll out

Lat roll out or wall stretch

3X3 arm bar stretch w/ 5 sec hold

Skill Work

Max KB in 5 minutes (AMRAP – Reps)

RX – 24KG/16KG

Complete as many snatches as possible within the 5 minutes.

(your goldilocks bell is recommended)

*Log weight used

Metcon

Metcon (Time)

3 rounds (20 min)

20 swings

20 goblet squats

20 push press (10/10)

20 cleans

200m overhead carry (100m left arm, 100m right arm)

RX – 24kg/16kg
May use more than one kb. Cherry Pickers may be substituted for overhead carry if weight overhead is an issue.

Cool Down

Lumbar CD (No Measure)

4x 20 sec child’s pose into 20 sec back extension hold

1 minute spinal twist ea. side

2x 15 sec seated side bend ea. side

5x cat cow

20 sec spinal rock

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