14
Apr
Fri4/14/17
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
5x Cobra pose into downward dog
Hip opener 2 min hold ea leg
Thread the needle 1 minute hold ea arm
Skill Work
Review of movements
Metcon
The Joker (Time)
60 Russian swings
50 sit ups
40 goblet lunges
30 Kettlebell snatches
20 weighted push ups (15lbs/10lbs)
30 Kettlebell snatches
40 goblet lunges
50 sit ups
60 Russian swings
RX 24kg/16kg
Cool Down
Lumbar CD (No Measure)
4x 20 sec child’s pose into 20 sec back extension hold
1 minute spinal twist ea. side
2x 15 sec seated side bend ea. side
5x cat cow
20 sec spinal rock