Fri6/9/17

CrossFit BattleCry – Kettlebell Club

Warm-up

Shoulder warm up (kb) (No Measure)

30 push ups

3x 30 plank taps

3x 10 sec arm bar stretch ea. arm

5 point band sequence

Skill Work

KB Overhead Squat (3 Rounds for weight)

3×3 single arm KB OH squat

(each arm)

Skill evaluation & review (No Measure)

All skills will be reviewed and evaluated to ensure integrity of the movement throughout the workout.

Metcon

Megan (Time)

21-15-9 for time

Burpees

Swings

dubs

RX= 24kg/16kg + dubs

Cool Down

200m walk

wide legged seated forward fold

1 min spinal twist ea. side

1 min spinal twist and shoulder stretch ea.side

wall decompression

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