7
Jun
Tue06/07/16
CrossFit BattleCry – Kettlebell Club
Warm-up
sequence work warm up (No Measure)
Banded Shoulder Stretches
Lacrosse ball Lat Smash
Serratus Smash
5x Sumo Squat w/ slow ankle rock
Hip opener 2 min hold ea leg
Shoulder, Legs, Lumbar, Core (No Measure)
3x Vinyasa
Standing Arm Circles (forward and backward)
Standing Side Stretch
2x Push-up to Side Plank
Downward Facing Dog & walk the dog
Plank to Scapula Work
Relaxed Forward Fold
5 Donkey Kicks
5 Jump Forward
Metcon
The Joker (Time)
60 Russian swings
50 sit ups
40 goblet lunges
30 Kettlebell snatches
20 weighted push ups (15lbs/10lbs)
30 Kettlebell snatches
40 goblet lunges
50 sit ups
60 Russian swings
RX 24kg/16kg
Metcon (No Measure)
Cheer on David as he completes his 40 BIRTHDAY BURPEES!!!