Fri11/13/2015

CrossFit BattleCry – Kettlebell Club

Power & swing warm up (No Measure)

Banded shoulder stretch

Peanut shoulder angels

Serratus smash

wrist & finger mobility
Hip opener and IT band stretch 2 minute rest in position for each leg

Metcon (AMRAP – Rounds)

13 min. AMRAP

13 Swings

13 squat jumps

13 push ups

Cool Down

200 meter walk

3×8 second decompression hang

Kettlebell Psoas Smash 2 minute hold each side

partner slamball smash