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