Tue4/11/17

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

Side plank pulls (Weight)

5×5 each arm side plank pulls

Metcon (10 Rounds for reps)

Hanging cross body high knees

10×10
If you can not pass the knee over the crease of the hips, use cross body mountain climbers as your modification. Do not rush through this movement and concentrate on keeping a tight engaged core. Do not allow the body to swing during the hanging position. Your goal is 10 (1,2) but if that is not where your body is at today please log how many you get each round.

800m Farmer’s Carry (Weight)

Shoulder, Legs, Lumbar, Core (No Measure)

3x Vinyasa

Standing Arm Circles (forward and backward)

Standing Side Stretch

2x Push-up to Side Plank

Downward Facing Dog & walk the dog

Plank to Scapula Work

Relaxed Forward Fold

sumo squat

child’s pose