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)

053017

CrossFit BattleCry – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

30 Singles

5 Hand walk outs

10 Push ups

Skill Work

Push Press (10X3)

Metcon

Aguaguagua (Time)

30-20-10

DU

Burpees

Cool Down

Cool Down 1 (No Measure)

-5 ea. side Lunge and Reach

-Leg on Box Hamstring -Stretch for 30 sec. each

-twisting bar hang 20 sec.

-Wall ball straddle stretch for 2 min