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Sat3/11/17

11
Mar

Sat3/11/17

CrossFit BattleCry – Kettlebell Club

Warm-up

Leg stretches (No Measure)

Calf & Soleus wall stretch

Seated quad stretch

Seated Butterfly stretch

10 sec Hanging forward fold with toe touch x3

Grip work warm up (No Measure)

rocking planche

wrist rolls

Finger stretches (ending in thumb to wrist)

forearm lacrosse ball smash

golf ball or lacrosse ball hand smash

Skill Work

There will be a 10 minute review of both the snatch and the clean. Please focus on the instruction of the coach .

Once the skill review is over take the opportunity to ask any questions about the wod and find YOUR appropriate weight.

Metcon

Rick (AMRAP – Reps)

800 meter run

Max Unbroken Kettlebell Snatches

800 meter run

Max Unbroken Kettlebell Cleans

Cool Down

1 minute breath control

30 sec standing forward fold

30 sec rocking sumo squat hold

30 sec spinal rock

30 sec happy baby pose

1 minute spinal twist ea. side

30 sec monkey arms

30 sec reverse monkey arms

1 minute child’s pose

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