25
Apr
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)