11
Oct
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