18
Jun
Sat06/18/16
CrossFit BattleCry – Kettlebell Club
Warm-up
Heavy swings warm up (No Measure)
Peanut angels and Roll out
Lacrosse ball lat smash
3×30 second Plank
Pigeon pose 2 minutes each leg
Adductor & Lumbar stretch (No Measure)
10 sumo squats
1 min seated butterfly
1 min seated quad stretch
cobra pose into downward dog 4x
Spinal twist 1 minute hold each side
Skill Work
Metcon (No Measure)
3 sets of 3 reps air squat w/10 second hold
*advanced athletes pistol squat option w/ 5 sec hold
Metcon (Weight)
5 sets of 5 reps light presses
*advanced athletes moderate presses
Metcon
Rodney (AMRAP – Rounds and Reps)
18 minute AMRAP
8 Kettlebell Thrusters
12 Kettlebell Cleans
12 Russian swings
RX 24kg/16kg