Tue07/19/16

CrossFit BattleCry – Kettlebell Club

Warm-up

Adductor & Lumbar stretch (No Measure)

10 sumo squats

1 min seated butterfly

1 min seated quad stretch

cobra pose into downward dog 4x

Spinal twist 1 minute hold each side

Windmill warm up (No Measure)

push up into side plank 2×3 ea. arm

kneeling windmill

Hip opener 2 min hold ea leg

wrist fold and roll

Skill Work

Weighted wall sit (Weight)

6x 20 second weighted wall sit w/ 20 second rest between

5×4 Bottoms Up Press (Weight)

5 sets of 4 reps each arm

Metcon (Weight)

20x snatch into windmill into get down