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