Tue12/20/16

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

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

Skill Work

DB KB snatch thruster complex (Weight)

1×5

1×6

1×7

1×8

1×9

Double bell snatch into a thruster. DO NOT BUILD.

Metcon

Metcon (No Measure)

10 min EMOM

Odd minutes 18 snatches (9/9)

Even minutes 2 rope climbs