Mon6/19/17

CrossFit BattleCry – Kettlebell Club

Warm-up

Heavy swings WU&CD (No Measure)

Peanut angels and Roll out

Lacrosse ball lat smash

3×30 second Plank

5x cobra pose into child’s pose

1 minute spinal twist each side

30 second Spinal Rock

1 seated minute forward fold

Skill Work

Pull Ups (kb) (10 Rounds for reps)

Pull ups

modify if needed

RX unassisted/kipping

RX+ strict/ +weighted

KBC Heavy swings (Weight)

10×10 Heavy swings

800m Farmer’s Carry (Weight)

Grip work wu/cd (No Measure)

rocking planche

wrist rolls

Finger stretches (ending in thumb to wrist)

forearm lacrosse ball smash

golf ball or lacrosse ball hand smash

Cool Down

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