Sat05/28/16

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

Skill Work

Metcon (Weight)

10 sets of 10 moderate swings

Metcon

Mirror, Mirror (Time)

20 Russian swings

10 box jumps (RX = 24/20)

9 push ups

8 KB snatches

7 goblet lunges

6 KB cleans

5 slam balls

4 burpees

3 KB deadlifts

2 KB push press

1 mile run

After the 1 mile run, perform all OTHER movements in reverse from to 2 push press to 20 Russian swings.

18 minute cap

(RX for all KB movements except deadlift are 24kg/16kg. Deadlift RX is 32kg/24kg)