24
Jul
Thu07/28/16
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
Hip opener 2 min hold ea leg
Warm-up (No Measure)
2 minutes jump rope
Skill Work
Halos (Weight)
5×8 Halos
(4 left/4 right unbroken= 1 set)
This skill is a re-introduction to kettlebell class. DO NOT BUILD!!! Use your light bell to complete this skill. We will revisit this movement next week.
Metcon
Trin (Time)
100
Jump Rope Singles
Kettlebell Cleans
24 in. Box Step Ups