19
Jul
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