18
Sep
Mon9/18/17
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
5x Cobra pose into downward dog
Hip opener 2 min hold ea leg
Thread the needle 1 minute hold ea arm
Swing & squat (10 sets each arm)
One hand swing squat into
One hand swing into
Open palm clean catch
Metcon (AMRAP – Rounds and Reps)
4RFT
50m sled push
50 kb swings
50 dubs
Cool Down
3x 10 sec hanging spinal decompression
Shoulder and neck roll out
Leg and forearm smash
Wall decompression