CrossFit BattleCry – Kettlebell Club
You have 12 minutes to complete both warm ups.
5 min Crawl & Squat emom (No Measure)
5 minutes any style crawling and quickly comlpete 5 air squats every minute.
Shoulder, Legs, Lumbar, Core (No Measure)
Standing Arm Circles (forward and backward)
Standing Side Stretch
2x Push-up to Side Plank
Downward Facing Dog & walk the dog
Plank to Scapula Work
Relaxed Forward Fold
5 Donkey Kicks
5 Jump Forward
You have 10 minutes to get through this skill work. Move with purpose and focus.
6×5 double kb clean and front squat
Build no more than 3 times.
Gravy (AMRAP – Rounds and Reps)
15 min amrap
10 heavy swings
6 heavy push press
3 rope climbs
Challenge yourself as always but remember to respect where you’re at in this moment. If something doesn’t feel right, adjust as needed to maximize your workout, not your ego.
20 Plank twists
30 sec pigeon pose into downward dog ea. Leg.
Forward fold in IT band stretch.
Standing side bend
30 dead bug.