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Tue2/7/17

7
Feb

Tue2/7/17

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)

Follow the prescribed modification necessary for the progress of your pull ups. If you have strict pull ups take this time to add some weight to them.

Metcon

Metcon (Time)

5 RFT (12 minute cap)

200m run

dbl kb oh 1 minute hold

RX=2x16kg/2x8kg

Cool Down

Seated neck rolls

butterfly w/ gentle twist

spinal roll

bridge and reach

child’s pose

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