Tue8/16/16

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

Arm Bar stretch warm up (No Measure)

3×3 20 second hold arm bar stretch

(each arm)

Metcon

Fran.K. (Time)

21, 15, 9

Double kettlebell thruster

Pull ups
RX 2X16KG/2x12kg

Unassisted pull ups