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Thu7/06/17

6
Jul

Thu7/06/17

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

5×4 Bottoms Up Press (Weight)

5 sets of 4 reps each arm

Turkish Get Up (4 sets of 2 w/ build)

100 swings 3 minutes (Time)

Complete 100 moderate Russian Kettlebell swings in 3 minutes or less.

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

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