sat 5/20/17

CrossFit BattleCry – CrossFit

Warm-up (No Measure)

Group Warm Up

Metcon (Weight)

Bring Sally Up –

Goblet squats

Metcon (Time)

2 Person Team WOD

5 Rounds For Time

30 Pullups

40 KB Swings

50 Burpees

60 Situps

Sat5/20/17

CrossFit BattleCry – Kettlebell Club

Warm-up

10 min TLC (No Measure)

Take this time to carefully work on anything that needs a little more tlc than usual. If you need assitance please ask a coach.

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

Metcon

Grip Grit (AMRAP – Rounds)

20 minutes AMRAP

200 meter row

2 rope climbs

20 snatches

Cool Down

Thread the needle

forearm and bicep smash

lat, serratus, and lacrosse ball roll out