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