CrossFit BattleCry – Kettlebell Club
sequence work warm up (No Measure)
Banded Shoulder Stretches
Lacrosse ball Lat 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 evaluation & review (No Measure)
All skills will be reviewed and evaluated to ensure integrity of the movement throughout the workout.
We will be working on Double under skill for 15 minutes.
Metcon (AMRAP – Reps)
4 rounds (4 minutes each round)
5 box jumps
You have 4 minutes to complete each round. No matter where you are in the round you must start from the beginning of the next round at the beep of the clock. Count all your reps as this is your score.
RX+=dubs+28 or greater kg+30in
200m walk w/ shoulder rolls & arm circles
calf and soleus stretch
2 min wall decompression