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Tue8/22/17

22
Aug

Tue8/22/17

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

Double-Unders (10 sets unbroken reps)

Metcon (Weight)

NO BUILD

DOUBLE BELL

10x ( rest between sets)

2 dbl swings

4 cleans

6 front squats

8 push jerks

10 sumo stance deadlifts

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

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