Tue8/29/17

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

KB front squats (10 sets of 3 reps)

DOUBLE BELL

HEAVY

Allow yourself 2 sets at a lighter weight . These do not count into scored your sets.
Rest 1 to 2 minutes between each set. We have 20 minutes to complete this skill.

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP

25 dbl kb push press (20/12)

25 cross body hanging knee raises

Lumbar CD (No Measure)

4x 20 sec child’s pose into 20 sec back extension hold

1 minute spinal twist ea. side

2x 15 sec seated side bend ea. side

5x cat cow

20 sec spinal rock