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