13
Jul
Thu7/13/17
CrossFit BattleCry – Kettlebell Club
400m Run (Time)
Max Effort 400m Run
Make this a jog with the intention of warming up.
Arm Bar stretch warm up (No Measure)
3×3 20 second hold arm bar stretch
(each arm)
5×4 Bottoms Up Press (Weight)
5 sets of 4 reps each arm
Turkish Get Up sequence (Weight)
16x (8/8)
Turkish get up into
2 Cleans
2 Snatches into
Get down
(this is one rep)
Heavy swings WU&CD (No Measure)
Peanut angels and Roll out
Lacrosse ball lat smash
3×30 second Plank
5x cobra pose into child’s pose
1 minute spinal twist each side
30 second Spinal Rock
1 seated minute forward fold