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