17
Sep
Sat9/17/16
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
Metcon (Weight)
5 rounds
5 double swings
5 double cleans
5 front quats
Metcon (Weight)
3 rounds each arm (single KB)
3 push press
3 snatches
3 goblet squats
Metcon (AMRAP – Rounds and Reps)
5 minutes
10 swings
10 push ups