CrossFit BattleCry – Kettlebell Club
Heavy swings warm up (No Measure)
Peanut angels and Roll out
Lacrosse ball lat smash
3×30 second Plank
Pigeon pose 2 minutes each leg
10 overhead arm circles
10 forward arm circles
10 backward arm circles
15 forward jumps into a squat
100 push press (Weight)
Complete 50 push press each arm.
KEEP THESE LIGHT TODAY
100 KB Cleans (50/50) (Time)
Complete 100 Kettlebell Cleans making sure to do 50 on each side. Focus on good technique and record your TIME and LOAD.
Use no more than 30 reps at lightest weight, about 40 at moderate weight, and about 20 at heaviest.
10×10 heavy swings (one bell no build up)
200 meter run between each set