23
Jun
Thu6/23/16
CrossFit BattleCry – Kettlebell Club
Warm-up
Adductor & Lumbar stretch (No Measure)
10 sumo squats
1 min seated butterfly
1 min seated quad stretch
cobra pose into downward dog 4x
Spinal twist 1 minute hold each side
Heavy swings warm up (No Measure)
Peanut angels and Roll out
Lacrosse ball lat smash
3×30 second Plank
Pigeon pose 2 minutes each leg
Skill Work
Metcon (Weight)
3 sets of 3 reps each leg weighted side step ups
do not go above 24 inches
Metcon (5 Rounds for weight)
5 sets of 5 reps each arm PRESS w/ 3 point pause 3 sec hold
*advanced athletes option for double
Metcon
Metcon (Time)
4 RFT
10 burpees
20 snatches
30 swings