15
Jul
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