Fri1/6/17

CrossFit BattleCry – Kettlebell Club

Warm-up

10 minutes to complete both warm up components. Today will put your grip to the test but make sure to be mindful of the rest of your working body. Move with purpose, focus, and strong breath.

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

Metcon (3 Rounds for time)

3x max hang (or 1min hang)

engage shoulders and trunk for duration of hold.

Skill Work

Metcon (AMRAP – Reps)

10min EMOM

Pull ups

Double Push Press

Metcon

800m Farmer’s Carry (Weight)

Cool Down

Rocking planche in knees down position (maintain a neutral spine)

3x 30 sec hold each arm monkey arms

5x cobra into child’s pose 20 sec hold each position

partner forearm smash