22
May
Mon5/22/17
CrossFit BattleCry – Kettlebell Club
Warm-up
Shoulder warm up (kb) (No Measure)
30 push ups
3x 30 plank taps
3x 10 sec arm bar stretch ea. arm
5 point band sequence
Skill Work
Pull Ups (kb) (10 Rounds for reps)
Pull ups
modify if needed
RX unassisted/kipping
RX+ strict/ +weighted
1000m Row (Time)
Max Effort 1000m Row
Metcon
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP
10 db kb deadlift
8 db kb cleans
RX= 2X24/2X16
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