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Mon10/31/16

31
Oct

Mon10/31/16

CrossFit BattleCry – Kettlebell Club

Warm-up

sequence work warm up (No Measure)

Banded Shoulder Stretches

Lacrosse ball Lat Smash

Serratus Smash

5x Sumo Squat w/ slow ankle rock

5x Cobra pose into downward dog

Hip opener 2 min hold ea leg

Thread the needle 1 minute hold ea arm

Skill Work

Reverse get up sequence (5 Rounds for weight)

10x (5/5)

single hand swing/

clean/

snatch/

reverse Turkish Get up

(this sequence is ONE REP)

Metcon

Metcon (Time)

40 snatches

30 goblet lunges (1,2)

20 single hand swings (10/10)

10 weighted step ups

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