MON05/23/16

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

Leg stretches (No Measure)

Calf & Soleus wall stretch

Seated quad stretch

Seated Butterfly stretch

10 sec Hanging forward fold with toe touch x3

800m Run (Time)

Max Effort 800m Run

Skill Work

Metcon (Weight)

5 sets of 5 reps snatch each arm at YOUR moderate weight

Metcon (Weight)

5 sets of 5 reps SLOW goblet squat with 3 second pause at the bottom with moderate to heavy weight.

*form will determine your weight

Metcon (Weight)

10 sets of 10 heavy swings