Thu06/09/16

CrossFit BattleCry – Kettlebell Club

Warm-up

Push and/or Pull warm up (No Measure)

3x 8 sec decompression hang

3x 20 sec plank into 20 sec child’s pose

Banded shoulder stretches

Thread the needle

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)

5×3 heavy clean & push press each arm

Metcon (Weight)

5×5 side plank pulls

Metcon (Weight)

10×10 heavy swings

Metcon

Metcon (AMRAP – Rounds and Reps)

5 minute AMRAP

10 Goblet squats

10 push ups