31
Jan
Tue1/31/17
CrossFit BattleCry – Kettlebell Club
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
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.
Skill Work
Charlie Bear Skill Build (Weight)
5 building sets
double kb sequence
3 swings
2 cleans
1 push press
1 front squat
If you reach your max before the 5th set, no worries. Continue to work with strength and confidence. Score with your max weight used and log ALL weights used through out.
Metcon
Charlie Bear (AMRAP – Rounds and Reps)
8 minute Amrap
10 swings
10 push press
10 push ups
Cool Down
Monkey & reverse monkey arms
Thread the needle
downward dog