29
Aug
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