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Thu2/16/17

16
Feb

Thu2/16/17

CrossFit BattleCry – Kettlebell Club

Warm-up

Singles warm up (No Measure)

2x Side Plank max hold

Wrist rolls, finger stretches

golf ball palm smash

Peanut Angels and roll out

Lat roll out or wall stretch

3X3 arm bar stretch w/ 5 sec hold

Skill Work

Metcon (5 Rounds for weight)

5×8 ea. Side

One hand swings
Build only with good form.

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

10 push ups

10 air lunges

10 double kb thrusters
Log weight used

Rx=2×20kg/2×12kg

Cool Down

Spinal twist

Spinal rock

Resting tiger

Leg circles (30 in/30 out)

Thread the needle with overhead reach hold 30 sec

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