24
Jan
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.