Mon04/25/16

CrossFit BattleCry – Kettlebell Club

Warm-up

Adductor & Lumbar stretch (No Measure)

10 sumo squats

1 min seated butterfly

1 min seated quad stretch

cobra pose into downward dog 4x

Spinal twist 1 minute hold each side

Heavy swings warm up (No Measure)

Peanut angels and Roll out

Lacrosse ball lat smash

3×30 second Plank

Pigeon pose 2 minutes each leg

800m Run (Time)

Max Effort 800m Run

Skill Work

Metcon (Weight)

Snatch Ladder (lightest to heaviest)

5; 4; 3; 2; 1
Log heaviest weight snatched for 1 rep.

Metcon (No Measure)

4 sets 5 each arm push up to side plank

Metcon

Metcon (Weight)

10 Turkish Get ups (5/5)