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.
Cool Down
forward fold
child’s pose
serratus and lat roll out
forearm smash