11
Aug
Thu08/11/16
CrossFit BattleCry – Kettlebell Club
Warm-up
Grip work warm up (No Measure)
rocking planche
wrist rolls
Finger stretches (ending in thumb to wrist)
forearm lacrosse ball smash
10x pvc pass thru
Leg stretches (No Measure)
Calf & Soleus wall stretch
Seated quad stretch
Seated Butterfly stretch
10 sec Hanging forward fold with toe touch x3
Skill Work
100 KB Swings (Load) (Weight)
Make note of the weight that you have used for this wod.
Metcon
Nicole (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
400m Run
Max Rep Pull-ups