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Tue05/17/16

17
May

Tue05/17/16

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

Adductor & Lumbar stretch (No Measure)

10 sumo squats

1 min seated butterfly

1 min seated quad stretch

cobra pose into downward dog 4x

Spinal twist 1 minute hold each side

Skill Work

5 minutes unbroken Double Kettlebell Clean (AMRAP – Reps)

This is 5 minutes of max UNBROKEN DOUBLE kettlebell cleans. You may rest in the rack position but you may not put the bells down or your time is up and your reps are calculated as your total. COUNT YOUR REPS.
Shoot for between 40 to 70 reps.

TIP: treating this as an emom may help you. Choose a manageable rep count for every minute and a remainder within that minute that will allow you comfortable breathing time in the rack.

Metcon

Metcon (Time)

9 RFT

5 goblet squats

10 push ups

15 swings
USE ONLY 1 KB.

Log your weight

RX 24/16

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