2
Sep
Sat9/2/17
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
Bottoms up Snatch (5 Rounds for weight)
5×5 Bottoms up snatch
5 sets of 5 reps each arm
Aaron (Time)
100 Russian swing buy in
5 rounds
20 double unders
20 kettlebells snatches
(12 minute cap)
RX- 24kg/16kg & dubs
Grip work wu/cd (No Measure)
rocking planche
wrist rolls
Finger stretches (ending in thumb to wrist)
forearm lacrosse ball smash
golf ball or lacrosse ball hand smash
Add:
Shoulder roll out w/ peanut
wall decompression