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