17
Nov
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)