29
May
Tue05/31/16
CrossFit BattleCry – Kettlebell Club
Warm-up
Power & swing warm up (No Measure)
Banded shoulder stretch
Peanut shoulder angels
Serratus smash
wrist & finger mobility
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
Skill Work
Clean & Push Press 5 minute Review.
Metcon (Weight)
10 min EMOM
COMPLETE 10 clean & push press every minute on the minute at a light to moderate weight.
Metcon
Speedy (Time)
5 RFT (12min cap)
100 singles
30 swings (rx-24kg/16kg)
log weight used