1
Oct
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