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