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Fri1/27/17

27
Jan

Fri1/27/17

CrossFit BattleCry – Kettlebell Club

Warm-up

Today is a full class packed with a wide variety of movements and skills we have spent a lot of time working on. Make the most of each movement and know that you have the strength, endurance, and knowledge to complete this class at the height of your physical and mental capacity. There is no room for doubt or excuses, only success.

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

Shoulder warm up (kb) (No Measure)

30 push ups

3x 30 plank taps

3x 10 sec arm bar stretch ea. arm

5 point band sequence

Skill Work

Metcon (Weight)

100 kb cleans

Metcon

Akira (Time)

3 RFT

7 Burpees

16 snatches

19 swings

88 dubs

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

Pigeon pose 2 minutes each leg

Cool Down

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