24
Sep
Sat9/24/16
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
Metcon
Death Trap(s) (Time)
6 rounds
100 dubs
100 swings
(30min cap)
You can attempt this individually or break up as a 2 person team.