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Mon9/12/16

12
Sep

Mon9/12/16

CrossFit BattleCry – Kettlebell Club

Warm-up

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

Skill Work

Metcon (4 Rounds for weight)

4×8 Snatch ea. arm

rest one minute between each set. You may build ONLY ONCE.

Metcon

Natalia (Time)

50 swings

400m run

25 swings

200m run

15 swings

100m run

7 swings

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