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Thu8/17/17

17
Aug

Thu8/17/17

CrossFit BattleCry – Kettlebell Club


sequence work warm up (No Measure)

Banded Shoulder Stretches

Lacrosse ball Lat Smash

Serratus Smash

5x Sumo Squat w/ slow ankle rock

5x Cobra pose into downward dog

Hip opener 2 min hold ea leg

Thread the needle 1 minute hold ea arm

Bottom Up KB Press (5 sets of 5 reps ea. arm)

NO BUILD

Metcon (Time)

3 rounds (18 min cap)

50 dubs

6 BU snatch

40 lunges

8 BU snatches

200m run

10 BU snatches

Cool Down

6x lunge at reach

band and rig trap smash (lacrosse ball optional)

6x slow cobra into downward dog

leg smash

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