16
Aug
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