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Tue2/21/17

21
Feb

Tue2/21/17

CrossFit BattleCry – Kettlebell Club

Warm-up

Banded shoulder WU/CD (No Measure)

Banded shoulder stretches

5 point band stretch

shoulder wall rotation

20 plank taps

downward dog hold

20 arm circles (vertical, horizontal, each backward, forward)

Skill Work

Pull-ups (10×10)

100 pull ups is your goal, but if that is not achieved, log what you complete.

Metcon

Metcon (5 Rounds for time)

5 rounds

1 minute between each round

log time for each round

200m row

20 moderate swings

rx= 24kg/16kg

rx+=32kg/24kg

Cool Down

5x cat cow

reverse pigeon 30 sec hold ea. side

30 sec leg circles

butterfly w/ supported back bend

30 sec seated forward fold

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