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Fri9/9/16

9
Sep

Fri9/9/16

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

Adductor & Lumbar stretch (No Measure)

10 sumo squats

1 min seated butterfly

1 min seated quad stretch

cobra pose into downward dog 4x

Spinal twist 1 minute hold each side

Skill Work

KB Overhead Squat (3 Rounds for weight)

3×3 single arm KB OH squat

(each arm)

Boxed in Drill (Weight)

Complete each set 5 times each arm.

1 Clean

1 Snatch

1 Goblet Squat

Movements are to be done within arms length of a wall or solid structure. Kettlebell must not touch wall during clean or snatch. Knees are not to touch or lean against wall for support during goblet squats.
Start off light. Build only with COACH APPROVAL.

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