28
Feb
Tue2/28/17
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
Pull-ups (10×10)
Use your appropriate progression. Remeber, 100 reps is our goal, but make sure to log what you have fully completed.
Metcon
Metcon (Time)
For Time (15 min cap)
200m rum
20 snatches + 20 sit ups + 20 mountain climbers
400m run
40 snatches + 40 sit ups + 40 mountain climbers
rx+24kg/16kg
Cool Down
Leg stretches (No Measure)
Calf & Soleus wall stretch
Seated quad stretch
Seated Butterfly stretch
10 sec Hanging forward fold with toe touch x3