13
Dec
Tue12/13/16
CrossFit BattleCry – Kettlebell Club
Warm-up
This class is expected to consume the entire hour. Move with purpose and focus on yourself.
Singles warm up (No Measure)
2x Side Plank max hold
Wrist rolls, finger stretches
golf ball palm smash
forearm smash
Peanut Angels and roll out
Lat roll out or wall stretch
Skill Work
Kettlebell Strict Press (5×10 ea. arm)
Side plank pulls (Weight)
5×5 each arm side plank pulls
Metcon
Grip Grit (AMRAP – Rounds)
20 minutes AMRAP
200 meter row
2 rope climbs
20 snatches