Fri10/6/17

CrossFit BattleCry – Kettlebell Club

Banded shoulder WU/CD (No Measure)

Banded shoulder stretches

5 point band stretch

shoulder wall rotation

20 plank taps

downward dog hold

20 weighted arm circles (vertical, horizontal, each backward, forward)

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 (Time)

35 min Cap

100 swings

800m run

50 push press

40 clean and squat

30 renegade rows

20 Russian twists

24kg/16kg

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