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Sat8/5/17

5
Aug

Sat8/5/17

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

Skill Work

Stone 2 Shoulder (10 sets of 3 reps)

Metcon

Who Even Likes Kettlebells Anyway (Time)

400 meter goblet style carry

100 swings

200 meter goblet style carry

100 swings

100 meter goblet style carry

100 swings

Cool Down

3x 8 sec decompression hang

peanut or foam roller spinal rollout

3x 10sec hold cobra into downward dog

banded shoulder and lat stretches 40 second hold each

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