12
Jun
Mon6/12/17
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
Metcon
Cool Down
Metcon (Time)
2 RFT (dbl kb)
10 over head forward lunges
10 racked squats (do not hang bells behind shoulders)
20 dbl kb swings
20 kb bent rows
30 cleans
30 Russian twists (single bell or bumper plate)
40 scissor kicks
40 sec boat pose/core hold
Scale OH lunges w/ goblet lunges. Log weights and all modifications.
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