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