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