Thu7/20/17
CrossFit BattleCry – Kettlebell Club
Warm-up
Turkish Warm up (No Measure)
10x 10 sec side plank hold
1 min hold ea. side, standing IT band stretch
5x slow bridge and release
5x rocking sumo squat hold
Bottoms up Snatch (5 Rounds for weight)
5×5 Bottoms up snatch
5 sets of 5 reps each arm
Bottoms up Turkish Get Up (Weight)
24 (12/12) alternating reps of Bottoms up Turkish Get Up.
Ensure to maintain visual awareness of your bell at all times. Commit to the finish of this movement by racking your bell safely at the end of each rep. This means DO NOT loosely allow the bell to flop or slam to the floor at the end of each rep. You will be penalized 10 calories on the airdyne for each careless, unfinished rep. Safety bails will not count towards penalization.
RX+ = 24kg/16kg
5 Minutes crawling (No Measure)
Any style or combination of animal crawl
Cool Down
Lat roll out/ stretch
peanut roll out
slow concentrated neck rolls 10 left + right