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