Mon7/3/17
CrossFit BattleCry – Kettlebell Club
Pull Ups (kb) (10 Rounds for reps)
Pull ups
modify if needed
RX unassisted/kipping
RX+ strict/ +weighted
15 minutes to get through this skill
sequence work warm up (No Measure)
Banded Shoulder Stretches
Lacrosse ball Lat Smash
Serratus Smash
5x Sumo Squat w/ slow ankle rock
5x Cobra pose into downward dog
Hip opener 2 min hold ea leg
Thread the needle 1 minute hold ea arm
DBL KB Front Squats (Weight)
5 sets with building reps
Using same 2 kbs, at one weight, for all sets, start at 3 reps. Add 3 more every set. Start with 3 reps and finish with 15. Ending with a total of 45 reps in all.
15 minutes to get through this skill work. No more than 2 min rest between each set.
Double Kettlebell Push Press (Weight)
5×5 do not build in weight
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