20
Dec
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