10
Jun
Fri06/10/16
CrossFit BattleCry – Kettlebell Club
Warm-up
sequence work warm up (No Measure)
Banded Shoulder Stretches
Lacrosse ball Lat Smash
Serratus Smash
5x Sumo Squat w/ slow ankle rock
Hip opener 2 min hold ea leg
Shoulder, Legs, Lumbar, Core (No Measure)
3x Vinyasa
Standing Arm Circles (forward and backward)
Standing Side Stretch
2x Push-up to Side Plank
Downward Facing Dog & walk the dog
Plank to Scapula Work
Relaxed Forward Fold
5 Donkey Kicks
5 Jump Forward
Skill Work
Metcon (Weight)
5X3 Snatch each arm with 3 second hold at the top
Metcon
Not a Leg To Stand On (Time)
100 dubs
75 swings
400 meter run
150 dubs
50 swings
400 meter run
200 dubs
25 swings
400 meter run
RX 24kg/16kg + dubs
(18 minute Cap)
Find a comfortable working weight. PREFERABLY your goldilocks bell. Modify accordingly and remember respect and listen to your body. Everyday is not a max effort kind of day.