23
May
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