30
May
Tue5/30/17
CrossFit BattleCry – Kettlebell Club
10s Warm up (No Measure)
REPEAT 4X
10 mountain climbers
10 sec plank
10 air squats
10 sec air squat hold
10 sec cobra pose into
10 sec downward dog
Weighted Side step Ups (Weight)
5×10 weighted side step ups each leg.
100 Heavy KB swings (Weight)
Use one bell, no build up, and break up sets as needed.
Metcon (Weight)
400m farmer’s carry
Use dumbells if weight needed is unavailable in KB.
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)