Tue10/11/16

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

5x Cobra pose into downward dog

Hip opener 2 min hold ea leg

Thread the needle 1 minute hold ea arm

Skill Work

Double KB Clean complex (Weight)

5×5 Double clean into push press into front squat into squatted press

DB KB bent row (5 Rounds for weight)

5×8 double kettlebell bent rows

Metcon

Metcon (No Measure)

10 min EMOM

1 Rope climb

5 burpees
scale w/ 2 rope rows