Mon6/12/17

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

Pull Ups (kb) (10 Rounds for reps)

Pull ups

modify if needed

RX unassisted/kipping

RX+ strict/ +weighted

Metcon

Cool Down

Metcon (Time)

2 RFT (dbl kb)

10 over head forward lunges

10 racked squats (do not hang bells behind shoulders)

20 dbl kb swings

20 kb bent rows

30 cleans

30 Russian twists (single bell or bumper plate)

40 scissor kicks

40 sec boat pose/core hold
Scale OH lunges w/ goblet lunges. Log weights and all modifications.

Lumbar CD (No Measure)

4x 20 sec child’s pose into 20 sec back extension hold

1 minute spinal twist ea. side

2x 15 sec seated side bend ea. side

5x cat cow

20 sec spinal rock

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