Tue6/6/17

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

dbl kb dlft sequence (Weight)

6 sets

3 Double kettlebell deadlift

3 double clean

3 double push press
DO NOT BUILD

Metcon

Kyle KettleBrennan (AMRAP – Rounds)

10 min AMRAP

4 db kb snatches

4 db kb back squats

2 rope climbs

RX= 2x20kg/2x12kg + rope climb

RX+= 2X24kg/2x16kg (or higher)+ legless rope climbs

Cool Down

Coach instructed cool down

060617

CrossFit BattleCry – CrossFit

Warm-up

Warm-up (No Measure)

400 m run

5 Hand walk outs

15 Split jumps

100 singles

Metcon

Galaga (Time)

1000m Row

then:

4 RFT

20 HSPU

50 DU

15 Box Jumps

Rx Flat surface HSPU 24/20

Rx+ 45lb plate deficit HSPU 30/24

Cool Down

cool down 6 (No Measure)

Roll out arms

Pec stretch

Banded shoulder stretch