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