16
Jun
Fri6/16/17
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
Cherry pickers (No Measure)
4x 50m cherry pickers
Metcon
Heavy Mettle (Time)
300 singles
200 meter row
100 Russian Swings
50 cleans
40 push press
30 goblet squats
20 pull ups
10 snatches
Cool Down
Coach led shoulder cool down