CrossFit BattleCry – Kettlebell Club
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)
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.
Metcon (AMRAP – Reps)
Double Push Press
800m Farmer’s Carry (Weight)
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