Sat11/28/2015

CrossFit BattleCry – Kettlebell Club

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 (Weight)

3 Rounds

30 seconds swing

30 seconds goblet squats

30 seconds figure 8 squat hold

Metcon (Weight)

3 Rounds

30 seconds clean & press

30 seconds snatch

30 seconds high pull

Metcon (Weight)

rest 2 minutes and REPEAT BOTH

Metcon (No Measure)

300 singles