13
Jun
Tue6/13/17
CrossFit BattleCry – Kettlebell Club
Warm-up
Heavy swings WU&CD (No Measure)
Peanut angels and Roll out
Lacrosse ball lat smash
3×30 second Plank
5x cobra pose into child’s pose
1 minute spinal twist each side
30 second Spinal Rock
1 seated minute forward fold
Metcon
Metcon (AMRAP – Reps)
10 rounds
2 minutes air dyne
2 minutes swings
KEEP COUNT OF CALORIES AND REPS!!!
Cool Down
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