19
May
Thu05/19/16
CrossFit BattleCry – Kettlebell Club
Warm-up
Shoulder, Legs, Lumbar, Core (No Measure)
3x Vinyasa
Standing Arm Circles (forward and backward)
Standing Side Stretch
2x Push-up to Side Plank
Downward Facing Dog & walk the dog
Plank to Scapula Work
Relaxed Forward Fold
5 Donkey Kicks
5 Jump Forward
500m Row (Time)
Max Effort 500m Row
Skill Work
Metcon (Weight)
3 sets of 3 reps each arm Arm bar stretch with 10 sec hold at the full extension of your movement.
Keep this light. It’s here to “wake up” your shoulders
Metcon
Metcon (Weight)
10x each arm
1 Turkish Get Up
4 snatches at the top of the get up then descend.
Choose a weight that allows only precise and conscious movement. Don’t rush through this with poor form.