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Tue2/14/17

14
Feb

Tue2/14/17

CrossFit BattleCry – Kettlebell Club

Warm-up

Shoulder warm up (kb) (No Measure)

30 push ups

3x 30 plank taps

3x 10 sec arm bar stretch ea. arm

5 point band sequence

Heavy swings WU&CD (No Measure)

Peanut angels and Roll out

Lacrosse ball lat smash

3×30 second Plank

5x cobra pose into child’s pose

1 minute spinal twist each side

Pigeon pose 2 minutes each leg

Skill Work

Pull-ups (10×10)

Metcon

Metcon (Time)

5 rft

12 min cap

200m run

20 snatches

rx = run+20kg/12kg

Cool Down

butterfly w/gentle twist 20 sec ea. side

child’s pose 30 sec

shoulder wall stretch

calf and soleus wall stretch

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