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Tue3/28/17

28
Mar

Tue3/28/17

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

Metcon (AMRAP – Reps)

max pull ups in 5 minutes.

Use modifications if needed (excluding jumping pull ups)
RX – unassisted

RX+ – Weighted strict

Leg stretches (No Measure)

Calf & Soleus wall stretch

Seated quad stretch

Seated Butterfly stretch

10 sec Hanging forward fold with toe touch x3

1 mile run (Time)

100 Heavy KB swings (Weight)

Use one bell, no build up, and break up sets as needed.

Cool Down

Lumbar CD (No Measure)

4x 20 sec child’s pose into 20 sec back extension hold

1 minute spinal twist ea. side

2x 15 sec seated side bend ea. side

5x cat cow

20 sec spinal rock

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