15
May
Mon5/15/17
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
Metcon (No Measure)
15 minutes of Dub work
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
30 swings
10 dubs
RX=24kg/16kg + dubs
RX+=28kg/20kg + triples
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