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