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Tue/5/16/17

16
May

Tue/5/16/17

CrossFit BattleCry – Kettlebell Club

Warm-up

Banded shoulder WU/CD (No Measure)

Banded shoulder stretches

5 point band stretch

shoulder wall rotation

20 plank taps

downward dog hold

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

Skill Work

Turkish Get Up sequence (Weight)

16x (8/8)

Turkish get up into

2 Cleans

2 Snatches into

Get down

(this is one rep)

Metcon

Metcon (Weight)

10 min EMOM

8 Snatches every minute (4/4)

RX=24kg/16kg

Cool Down

monkey arms

forearm smash

wall decompression

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