Sat10/1/16

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

5x Cobra pose into downward dog

Hip opener 2 min hold ea leg

Thread the needle 1 minute hold ea arm

Metcon

Until Death Do Us Part (AMRAP – Rounds and Reps)

35 Minute AMRAP

25 swings

25 push press

25 goblet lunges

100 meter run
Tackle this as a team of 2 or individually.

RX – 20kg/12kg