Fri07/15/16

CrossFit BattleCry – Kettlebell Club

Warm-up

Grip work warm up (No Measure)

rocking planche

wrist rolls

Finger stretches (ending in thumb to wrist)

forearm lacrosse ball smash

10x pvc pass thru

Heavy swings warm up (No Measure)

Peanut angels and Roll out

Lacrosse ball lat smash

3×30 second Plank

Pigeon pose 2 minutes each leg

Skill Work

Metcon (Weight)

100 Snatches

Build in weight

Metcon

Metcon (Time)

5 Rounds with 1 minute rest in between.

20 unbroken power swings

100m sprint
Log weight