1
May
Mon5/1/17
CrossFit BattleCry – Kettlebell Club
Warm-up
Banded shoulder WU/CD (No Measure)
Banded shoulder stretches
5 point band stretch
shoulder wall rotation
20 plank taps
downward dog hold
20 arm circles (vertical, horizontal, each backward, forward)
Skill Work
Pull Ups (kb) (10 Rounds for reps)
Pull ups
modify if needed
RX unassisted/kipping
RX+ strict/ +weighted
Side plank pulls (Weight)
5×5 each arm side plank pulls
Metcon
Metcon (Time)
4 RFT
12 single arm cleans into front squat (6/6)
10 weighted step ups
8 heavy swings
Log kg used
RX= 24kg/16kg + heavy swings @32kg/28kg
Cool Down
Heavy swings WU&CD (No Measure)
Peanut angels and Roll out
Lacrosse ball lat smash
3×30 second Plank
5x cobra pose into child’s pose
1 minute spinal twist each side
30 second Spinal Rock
1 seated minute forward fold