20
May
Sat5/20/17
CrossFit BattleCry – Kettlebell Club
Warm-up
10 min TLC (No Measure)
Take this time to carefully work on anything that needs a little more tlc than usual. If you need assitance please ask a coach.
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
Metcon
Grip Grit (AMRAP – Rounds)
20 minutes AMRAP
200 meter row
2 rope climbs
20 snatches
Cool Down
Thread the needle
forearm and bicep smash
lat, serratus, and lacrosse ball roll out