23
Nov
Mon11/23/2015
CrossFit BattleCry – Kettlebell Club
Grip work warm up (No Measure)
rocking planche
wrist rolls
Finger stretches
forearm smash
10x pvc pass thru
Metcon (Weight)
5 minutes of Hand release swings
Use multiple variations and HAVE FUN
Metcon (AMRAP – Reps)
10 minutes of Rope Climbs
or rope rows
Metcon (Weight)
12 minute EMOM
FIRST 4 Minutes – Snatch (switch hands emom)
SECOND 4 Minutes – Cleans (switch hands emom)
FINAL 4 Minutes – One Hand Swings (switch hands emom)
START with least strongest arm
Cool Down
Partner forearm & elbow smash
Finger stretches
Lacrosse ball angels