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Mon01/18/16

18
Jan

Mon01/18/16

CrossFit BattleCry – Kettlebell Club

sequence work warm up (No Measure)

Banded Shoulder Stretches

Lacrosse ball Lat Smash

Serratus Smash

5x Sumo Squat w/ slow ankle rock

Hip opener 2 min hold ea leg
Peanut Angels and roll

Metcon (3 Rounds for weight)

Snatch Ladder

10 reps each arm at lightest weight

5 reps each arm at moderate weight

3 reps each arm at heavy weight

Metcon (3 Rounds for weight)

Clean Ladder

10 reps each arm at lightest weight

5 reps each arm at moderate weight

3 reps each arm at heavy weight
log weights in notation box

Metcon (3 Rounds for reps)

Swings

3 minutes for reps at lightest weight

3 minutes for reps at moderate weight

3 minutes for reps at heavy weight

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