19
Aug
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