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Tue3/21/17

21
Mar

Tue3/21/17

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

Skill Work

Turkish Get Up

Metcon

Row Swing Pause (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

Adductor & Lumbar stretch (No Measure)

10 sumo squats

1 min seated butterfly

1 min seated quad stretch

cobra pose into downward dog 4x

Spinal twist 1 minute hold each side

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