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.