Thu9/7/17

CrossFit BattleCry – Kettlebell Club

10s Warm up (No Measure)

REPEAT 4X

10 mountain climbers

10 sec plank

10 air squats

10 sec air squat hold

10 sec cobra pose into

10 sec downward dog

dbl kb dlft sequence (Weight)

6 sets

3 Double sumo stance kettlebell deadlift

3 double clean

3 double push press

Metcon (Time)

4 RFT (12 min cap)

5 dbl kb snatch

1 rope climb

5 dbl kb front squats

1 rope climb

Grip work wu/cd (No Measure)

rocking planche

wrist rolls

Finger stretches (ending in thumb to wrist)

forearm lacrosse ball smash

golf ball or lacrosse ball hand smash
Add any combination of spinal twist and decompression