7
Sep
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