9
Jun
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