2
May
Mon05/02/16
CrossFit BattleCry – Kettlebell Club
Warm-up
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
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
Skill Work
800m Run (Time)
Max Effort 800m Run
Metcon (Weight)
5 rep Clean ladder x2 each arm:
Move up the ladder at 5 reps EACH kettlebell until you reach your heaviest bell to comfortably complete all 5 reps.
NEVER SACRIFICE FORM
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
10 push press
10 swings
10 goblet squats
Log weight used