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