8
Dec
Tue12/8/15
CrossFit BattleCry – Kettlebell Club
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
Psoas KB smash
Metcon (No Measure)
Squat Jumps 4 sets of 6
Metcon (No Measure)
2 minutes crawling (bear, tiger, crab, baby, etc)
Trin (Time)
100
Jump Rope Singles
Kettlebell Cleans
24 in. Box Step Ups
RX female = 16kg
RX male = 24kg