28
Mar
Mon03/28/16
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
Metcon (No Measure)
3 min jump rope
Metcon (AMRAP – Reps)
3 Rounds
1min. ea. movement 5 sec pause btwn
push press
swing
jump squats
plank
Metcon (AMRAP – Reps)
3 Rounds
1min. ea. movement 5 sec pause btwn
sntaches
burpees
cleans
mountain climbers
500m Row (Time)
Max Effort 500m Row