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