Sat2/25/17

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

10 minute review of the metcon’s skills WITH THE COACH. Take this time to find an appropriate weight for yourself if you are not doing RX. During review is an appropriate time to ask all questions you may have about the metcon.

Metcon

Rodney (AMRAP – Rounds and Reps)

18 minute AMRAP

8 Kettlebell Thrusters

12 Kettlebell Cleans

12 Russian swings

Cool Down

Monkey arms

Reverse monkey arms

pigeon pose i min hold each leg

peanut angels (can use foam roller)

wall decompression