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Fri05/13/16

13
May

Fri05/13/16

CrossFit BattleCry – Kettlebell Club

Warm-up

Heavy swings warm up (No Measure)

Peanut angels and Roll out

Lacrosse ball lat smash

3×30 second Plank

Pigeon pose 2 minutes each leg

Adductor & Lumbar stretch (No Measure)

10 sumo squats

1 min seated butterfly

1 min seated quad stretch

cobra pose into downward dog 4x

Spinal twist 1 minute hold each side

Skill Work

Metcon (Weight)

100 heavy swings

break up in appropriate sets

Metcon

Metcon (Time)

1 mile run

3 RFT

10 goblet squats

12 push ups

14 cleans

(20 minute cap)
Log weight/s used

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