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Thu1/19/17

19
Jan

Thu1/19/17

CrossFit BattleCry – Kettlebell Club

Warm-up

We have 15 minutes to complete the entire warm up. Don’t waste a second of it.

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

Skill Work

100 swings 3 minutes (Time)

Complete 100 moderate to heavy Russian Kettlebell swings in 3 minutes or less.

Metcon (8 Rounds for weight)

50m farmer’s carry w/ maximum build of 4x; minimum of 2x

Cool Down

seated forward fold

gentle seated twists

hand smash in sumo squat (use bench to rest hands on while in squat)

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