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Sat07/16/16

16
Jul

Sat07/16/16

CrossFit BattleCry – Kettlebell Club

Warm-up

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

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

Metcon

Airwrecka (AMRAP – Reps)

15 minute AMRAP ladder

Double Kettlebell

5 clean and push press

5 goblet squats

6; 7; 8; 9; and so on until time is up.

RX 24kg/16kg

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