Tue5/9/17

CrossFit BattleCry – Kettlebell Club

Warm-up

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

Skill Work

Turkish Get Up (5 sets of 2 reps)

Build weight on 2nd and 4th sets. Take 4 minutes between the 4th & 5th set to rest . Use the 5th set to potentially max this skill. If you can not go up in weight from the 3rd & 4th sets, that is ok. Simply complete at the previous kb. Take each rep slowly and concentrate on FORM. Do not rush. The Get Up is not about speed. Leave the ego outside of this skill, it does not serve you.

Metcon

Metcon (Time)

3 RFT (18 min cap)

3 rope climbs

200m farmer’s carry (2x24kg/2x16kg)

10 box jumps (24/20)

RX+ = Legless, 2×28, 30in
log weight used, box height and any modifications used.