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