Tue03/22/16

CrossFit BattleCry – Kettlebell Club

Power & swing warm up (No Measure)

Banded shoulder stretch

Peanut shoulder angels

Serratus smash

wrist & finger mobility

Adductor & Lumbar stretch (No Measure)

10 sumo squats

1 min seated butterfly

1 min happy baby pose

cobra pose into downward dog 4x

Spinal twist 1 minute hold each side

Metcon (Weight)

100 moderate swings

Metcon (No Measure)

5 sets of 10 reps Jump squats

Metcon (No Measure)

6 sets of 5 reps each arm side plank to push up

Metcon (Time)

4 RFT

200 meter run

25 box jumps

25 kettlebell deadlifts