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