15
Aug
Tue8/15/17
CrossFit BattleCry – Kettlebell Club
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
Metcon (AMRAP – Reps)
10×5 push ups
10 sets of 5 reps push ups
RX+ weighted
Metcon (AMRAP – Reps)
10×5 jump squats
10 sets of 5 reps jump squats
RX+ weighted vest
dbl kb dlft sequence (Weight)
6 sets
3 Double sumo stance kettlebell deadlift
3 double clean
3 double push press
Adductor & Lumbar stretch (No Measure)
30 sec all 4 limb rocking back an forth
1 min seated butterfly
1 min seated quad stretch
cobra pose into downward dog 4x
Spinal twist 1 minute hold each side