9
Nov
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