5
May
Thu05/05/2016
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
Hip opener 2 min hold ea leg
Adductor & Lumbar stretch (No Measure)
10 sumo squats
1 min seated butterfly
1 min seated quad stretch
cobra pose into downward dog 4x
Spinal twist 1 minute hold each side
Skill Work
Metcon (Weight)
5 sets of 5 reps each arm Clean & Push press
Metcon
Metcon (Weight)
12 min EMOM
20 swings
air squat hold remainder of the minute
RX 24kg/16kg