Sat8/19/17

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

5x Cobra pose into downward dog

Hip opener 2 min hold ea leg

Thread the needle 1 minute hold ea arm

Hear Me Roar (6 Rounds for weight)

BUILD IN WEIGHT

SINGLE BELL

6x each arm

3 single arm swings

3 snatches

3 windmill

3 push jerk

Metcon (Calories)

10 minutes Air dyne or rower

Cool Down

Coach guided cool down