5
Dec
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