Call Us: 407-960-3774

Thu2/23/17

23
Feb

Thu2/23/17

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

5x Cobra pose into downward dog

Hip opener 2 min hold ea leg

Thread the needle 1 minute hold ea arm

Skill Work

Metcon (Weight)

20x (10×10)

one arm swing into 1 snatch w/ 5 sec pause at the top
build only with good form

Metcon

Metcon (Time)

10 RFT

18 min cap

10 burpees

10 double push press
rx=2x20kg/2x12kg

Cool Down

1 min ea.side spinal twist

happy baby pose

5x bridge and release

6x cat cow

200m walk w/ arm circles

Leave a Reply