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