Call Us: 407-960-3774

Sat10/8/16

8
Oct

Sat10/8/16

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

Tango (Time)

50 Synchronized Russian swings

400 meter sprint (bld 406)

40 Synchronized snatches

200 meter sprint (bld 302)

40 Synchronized cleans

100 meter partner carry each (bld 204)
2 person team. Movements must synchronized to count. If partners can not carry one or each other, each must carry their own personal body weight for the 100m.

RX- 24kg/16kg + both partner carry.

Leave a Reply