5
May
Fri5/5/17
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
Metcon (Weight)
5x @moderate snatch weight
10 swings into
4 snatches each arm (unbroken)
Metcon
I like It Like That (AMRAP – Rounds and Reps)
12 min AMRAP
8 box jumps
12 pull ups
80 dubs
36 swings
24in/20in
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