28
May
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)