Sat9/2/17

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

Bottoms up Snatch (5 Rounds for weight)

5×5 Bottoms up snatch

5 sets of 5 reps each arm

Aaron (Time)

100 Russian swing buy in

5 rounds

20 double unders

20 kettlebells snatches

(12 minute cap)

RX- 24kg/16kg & dubs

Grip work wu/cd (No Measure)

rocking planche

wrist rolls

Finger stretches (ending in thumb to wrist)

forearm lacrosse ball smash

golf ball or lacrosse ball hand smash
Add:

Shoulder roll out w/ peanut

wall decompression

sat 9/2/17

CrossFit BattleCry – CrossFit

The Ball The Bell & The Bumper – 3 Person Team Wod (Time)

For Time Using

20/16 WB, 53/35 Bell, 25/15 Bumper

100 WB Shots

400M Trek with Equipment

200 KB Swings

400M Trek with Equipment

300 Ground to Overhead w/Bumper Plate

400M Trek with Equipment

Announcement

The box will be closed on Monday for Labor Day

Grinder Warm Up (No Measure)

2 Rounds

Jog 200M

10 Second Bar Hang

10 Lunge & Reach Stretches

3 Downward Dog into Cobra

3 Side Lunge stretches each side

20 Sec. Bridge Stretch