Tue9/19/17

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

400m Run (Time)

Max Effort 400m Run

Front squat & press build (5 sets of 3 reps)

20 minutes to complete this section.

Using 2 kettlebells build in weight. Completing 3 reps of front squat into push press. Once you have reached your 3 rep max, complete a 5×3 at that weight. Your final score is the weight used for the 5×3

Metcon (AMRAP – Reps)

6min EMOM

Odd min = burpees

Even min = swings

Cool Down

200m walk

Psoas smash

Standing IT band stretch

Shoulder and serratus smash or rollout

Foot roll out and stretch

Tue 9/19/17

CrossFit BattleCry – CrossFit


DaHum Warm Up (No Measure)

3 Rounds

Row 200m

20 K2E

Jog 200m

20 KB Swings

Push Press (build to 3rm)

BS Renegade (Time)

21 – 15 – 9

Hang Pwr Snatch 135/95

T2B

BS BattleCry (Time)

21-15-9

KB Snatch 53/35

K2E

Cool Down 2 (No Measure)

Cool Down

Walk 50 Meters

5 Sumo Squat Stretch

10 Leg Swings Each Side

1Min Pigeon Pose Ea Side