5
Aug
Fri08/05/16
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
Skill Work
1000m Row (Time)
Max Effort 1000m Row
Metcon
Wasn’t Ready (Time)
50 push ups
50 pull ups
50 air squats
20 SWINGS EVERY MINUTE
15 minute cap
RX – 24kg/16kg + unassisted pull ups