22
Jun
Thu6/22/17
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)
4×4
Bottoms up press
Keep this movement LIGHT. Move with focus and control NOT SPEED.
Turkish Get Up sequence (Weight)
16x (8/8)
Turkish get up into
2 Cleans
2 Snatches into
Get down
(this is one rep)
Cool Down
200m walk
3×8 sec decompression hang
Shoulder opener on bench or box
3/3 lunge and reach