5
Jun
Mon6/5/17
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
Metcon (AMRAP – Reps)
10 minutes to complete as many Pull ups as possible.
RX= kipping or strict
RX+= weighted
Metcon
Snatch & Swing delivery (Time)
25 min cap
2 snatch
10 swings
4 snatch
10 swings
6 snatch
10 swings
8 snatch
10 swings
10 snatch
10 swings
200m suitcase carry (switch hands at 100m)
Repeat snatches and swings in REVERSE order (end w/ the 2 snatches)
RX= 24kg/16kg
log weight used