Fri6/30/17

CrossFit BattleCry – Kettlebell Club

Warm-up (No Measure)

3×3 light arm bar stretch

3x 20 sec plank hold

lat roll out

5 point band stretches

10x pvc overhead squats

Alternating 50M overhead carry (Weight)

5x 50m over head carry

with 2 racked bells, press only one overhead and walk to your half way point, then rack it and press the opposite bell overhead and continue back to your starting point. Repeat 5x.

RX=2X28/2X20

Cool Down

1 minute child’s pose

30 second spinal rock

leg and lumbar roll out

forearm smash

Annie Bell (Time)

50, 40, 30, 20, 10

Russian Swings

Double Unders

Sit ups