Tue1/24/17

CrossFit BattleCry – Kettlebell Club

Warm-up

We have 10 minutes to complete our warm up.

Shoulder warm up (kb) (No Measure)

30 push ups

3x 30 plank taps

3x 10 sec arm bar stretch ea. arm

5 point band sequence

Skill Work

Use any modifications necessary.

5 min Ring Push Ups (AMRAP – Reps)

As many ring push ups as you can complete in 5 minutes. NOT UNBROKEN. Rest in between as needed.

Metcon (Weight)

4×8 moderate cleans each arm

Keep your first set light then move o n to your moderate weight. Do not build beyond that.

Metcon

Keep count of all your reps. and log any modifications used.

Krista (AMRAP – Reps)

2 min of each movement with no pause in between. Max effort each movement.

Russian swings

Pull ups

Goblet lunges

Snatches

Double unders

RX24kg/16kg+unassisted pull ups+dubs

Cool Down

Take a 200 meter walk and alternate between arm circles and high knees.