Thu11/17/16

CrossFit BattleCry – Kettlebell Club

Warm-up

KB Clean warm up (No Measure)

3×8 second Decompression hang

5 point banded pulls

20 arm circles

40 sec. plank hold w/10 sec. rest – 3x

40 sec. bridge hold w/ 20 sec. rest – 3x

wrist & finger mobility

Skill Work

Metcon (No Measure)

10×10 push ups

Metcon

10 minutes max unbroken double Kettlebell clean & press (AMRAP – Reps)

10 minutes to complete as many unbroken reps of double kettlebell clean & press as possible. Kettlebell can not be put down during the 10 minutes or time is up and reps are calculated.

RX 20kg/12kg

Cool Down

Metcon (No Measure)

2 minute spinal twist each side

T-Spine smash

1 minute Monkey arm each side

lumbar decompression (back to floor, legs elevated against wall)