30
Jun
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