Mon11/9/2015

CrossFit BattleCry – Kettlebell Club

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

Metcon (Time)

Chin ups x40

Metcon (Weight)

Max goblet squat holds
Log weight of KB used as well as time of each individual hold

Metcon (Weight)

Arm bar stretch 3×3
minimum 2 second hold at the top

maximum 5 second hold at the top

Metcon (Weight)

Heavy swings 5×10