Fri8/11/17

CrossFit BattleCry – Kettlebell Club

Banded shoulder WU/CD (No Measure)

Banded shoulder stretches

5 point band stretch

shoulder wall rotation

20 plank taps

downward dog hold

20 weighted arm circles (vertical, horizontal, each backward, forward)

Warm-up

Arm Bar stretch warm up (No Measure)

3×3 20 second hold arm bar stretch

(each arm)

Metcon

5 minutes max unbroken Kettlebell Snatches (AMRAP – Reps)

5 minutes to complete as many unbroken reps of kettlebell snatches as possible. Only one transition from one hand to the other is allowed. Kettlebell can not be put down during the transition or time is up and reps are calculated.

RX 24kg/16kg

Metcon (Weight)

400m heavy farmer’s carry

Cool Down

forearm smash

rollout lats, traps, spine

banded shoulder stretches

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