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Sat04/30/16

30
Apr

Sat04/30/16

CrossFit BattleCry – Kettlebell Club

Warm-up

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
Roll out anything that feels funky.

Skill Work

Metcon (Weight)

2 sets of 3 reps each arm – Arm bar stretch. 20 sec hold at the end of your range.

Metcon

Heavy Mettle (Time)

300 singles

200 meter row

100 Russian Swings

50 cleans

40 push press

30 goblet squats

20 pull ups

10 snatches

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