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