12
Dec
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