Tue/5/16/17

CrossFit BattleCry – Kettlebell Club

Warm-up

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)

Skill Work

Turkish Get Up sequence (Weight)

16x (8/8)

Turkish get up into

2 Cleans

2 Snatches into

Get down

(this is one rep)

Metcon

Metcon (Weight)

10 min EMOM

8 Snatches every minute (4/4)

RX=24kg/16kg

Cool Down

monkey arms

forearm smash

wall decompression

051617

CrossFit BattleCry – CrossFit

Warm-up

Warm-up (No Measure)

25 Push ups

25 Pull ups

25 Sit ups

25 Air squats

Split up as necessary

Metcon

Brony (Weight)

3 rounds For weight

200m One arm Kb OH carry

50m Sled push

10 Atlas stone to shoulder

50 Jumping lunges

Score= weight of equipment used plus bodyweight for jumping lunges

Cool Down

Cool Down 5 (No Measure)

Prone spinal twist/pec stretch

Foam roll

Banded shoulder stretch