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.