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Sat06/11/16

11
Jun

Sat06/11/16

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

Hip opener 2 min hold ea leg

Grip work warm up (No Measure)

rocking planche

wrist rolls

Finger stretches (ending in thumb to wrist)

forearm lacrosse ball smash

10x pvc pass thru

Adductor & Lumbar stretch (No Measure)

10 sumo squats

1 min seated butterfly

1 min seated quad stretch

cobra pose into downward dog 4x

Spinal twist 1 minute hold each side

Metcon

FreAking A! (Time)

5 RFT

30 swings

30 cleans

20 snatches

20 single arm thrusters

5 pull ups (add 5 every round)

RX 24kg/16kg + unassited pull ups

(30 min cap)

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