7
Jul
Thu7/07/16
CrossFit BattleCry – Kettlebell Club
Warm-up
Push and/or Pull warm up (No Measure)
3x 8 sec decompression hang
3x 20 sec plank into 20 sec child’s pose
Banded shoulder stretches
Thread the needle
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
Skill Work
Metcon (Weight)
2x double Clean+push press+front squat
log max weight used
Metcon (Weight)
5×5 double kettlebell deadlift
log max weight
Metcon
Metcon (No Measure)
3 rounds
2 minute dubs
2 minute swings