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Sat7/15/17

15
Jul

Sat7/15/17

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

Stone 2 Shoulder (10 set of 3 reps)

You may build with good form and coaches approval.

Metcon (Time)

4 rounds

50 swings

20 goblet lunges

16 snatches

RX=24kg/16kg

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

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