Tue05/10/16

CrossFit BattleCry – Kettlebell Club

Warm-up

KB Clean warm up (No Measure)

3×8 second Decompression hang

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

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

wrist & finger mobility

5 Minutes crawling (No Measure)

Any style or combination of animal crawl

Skill Work

5 minutes max unbroken Kettlebell Cleans (AMRAP – Reps)

5 minutes to complete as many unbroken reps of kettlebell cleans as possible. Only one transition from one hand to the other is allowed. Kettlebell can not be put down during the transition or time is up and reps are calculated.

RX 24kg/16kg
KEEP COUNT OF YOUR REPS. You may rest in the rack position. Use a moderate weight and shoot for between 80 to 100 reps.

Metcon

Metcon (Weight)

10 min EMOM

30 swings odd minute

8 lunges & 8 push ups even minute

Cool Down

Warm-up (No Measure)

Lacrosse ball or slam ball forearm smash.

rocking planche rolls (on knees is fine)

finger stretches

Slam ball leg smash

Peanut angels and spinal roll