Mon12/5/16

CrossFit BattleCry – Kettlebell Club

Warm-up

Shoulder warm up (kb) (No Measure)

30 push ups

3x 30 plank taps

3x 10 sec arm bar stretch ea. arm

5 point band sequence

Leg stretches (No Measure)

Calf & Soleus wall stretch

Seated quad stretch

Seated Butterfly stretch

10 sec Hanging forward fold with toe touch x3

Skill Work

Metcon (4 Rounds for weight)

4×10 one handed swings ea. arm

Metcon

Metcon (No Measure)

3 rounds (not for time)

6 Turkish get ups

12 bridged floor press

18 goblet squats