25
Feb
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