6
Jan
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