11
Apr
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