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