26
Dec
Sat12/26/15
CrossFit BattleCry – Kettlebell Club
First Kettlebell Club Partner WOD
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
Finger stretches
Heavy Mettle (Time)
300 singles
200 meter row
100 Russian Swings
50 cleans
40 push press
30 goblet squats
20 pull ups
10 snatches
Break up reps between partners however you choose as long as all reps within one movement are done before moving on to the next.
(RX=female 16kg + unassisted PU)
(RX=male 24kg + unassisted PU)