Sat12/12/15

CrossFit BattleCry – Kettlebell Club

Grip work warm up (No Measure)

rocking planche

wrist rolls

Finger stretches

forearm smash

10x pvc pass thru
Hip Opener

Calf wall stretch

Metcon (No Measure)

3 minutes of choice crawling

(bear, tiger, crab, baby)

Rick (AMRAP – Reps)

800 meter run

Max Unbroken Kettlebell Snatches

800 meter run

Max Unbroken Kettlebell Cleans
Runs count as 1 rep each. Only one switch from hand to hand is allowed for the snatches and cleans. Snatches may only rest at the top of the snatch. You may rest the kettlebell in rack position between reps for the cleans. Keep rep count of snatches and cleans as this will be your total score.

RX – M 24kg / F 16kg

Cool Down

Focused belly breathing (feet flat on wall, back on the floor, knees elevated). Focus breathing into your belly. Slow deep inhales and exhales.

Psoas smash

Ankle smash

Forearm smash