Thu6/15/17

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

Warm-up (No Measure)

400m jog

Skill Work

Metcon (20 Rounds for weight)

20 (10/10)

Turkish Get up

into snatch

into half windmill

into over head squat

finish get down
Build in weight with solid form

Cool Down

3x 10 sec decompression hang

2 min wall decompression

10 hip bridges

30 sec child’s pose

6 alternating lunge and reach

Leave a Reply

Your email address will not be published. Required fields are marked *