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