CrossFit BattleCry – Kettlebell Club
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.
Leg stretches (No Measure)
Calf & Soleus wall stretch
Seated quad stretch
Seated Butterfly stretch
10 sec Hanging forward fold with toe touch x3
800m Row (Time)
Max Effort 800m Row
Double Kb Snatch (5 Rounds for weight)
5×10 DB KB snatch
Calculate the total weight of both bells. Log each round. If you build make sure to log what you build from to what you end with.
100 goblet squats (10 Rounds for weight)
10×10 goblet squats
Build at least twice. Do not start below your goldilock bell.
Metcon (No Measure)
Bridge into reverse pigeon (right leg) into happy baby
hug knees in and rock side to side then forward to back. Roll forward onto all fours. 3x cat cow then 20 sec downward dog hold. Raise right leg into air then bring between hands into a lunge and reach hold for 10 seconds. Set right leg back into plank and move into cobra. Move Into Child’s pose.
Repeat entire sequence alternating to left leg.