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Tue3/7/17

7
Mar

Tue3/7/17

CrossFit BattleCry – Kettlebell Club

Warm-up

Leg stretches (No Measure)

Calf & Soleus wall stretch

Seated quad stretch

Seated Butterfly stretch

10 sec Hanging forward fold with toe touch x3

1-Mile Run (Time)

Max Effort 1-Mile Run

Skill Work

Pull-ups (10×10)

Metcon

Metcon (AMRAP – Reps)

12 MIN

add 2 CLEANS ONLY every round until either failure or time is up

1 rope climb

2 double kb cleans
log weight used

rx=2x20kg/2x12kg + rope climb

Cool Down

Grip work warm up (No Measure)

rocking planche

wrist rolls

Finger stretches (ending in thumb to wrist)

forearm lacrosse ball smash

golf ball or lacrosse ball hand smash

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