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CrossFit BattleCry – Kettlebell Club


Push and/or Pull warm up (No Measure)

3x 8 sec decompression hang

3x 20 sec plank into 20 sec child’s pose

Banded shoulder stretches

Thread the needle

800m Row (Time)

Max Effort 800m Row

Skill Work

10 minutes max unbroken double Kettlebell clean & press (AMRAP – Reps)

10 minutes to complete as many unbroken reps of double kettlebell clean & press as possible. Kettlebell can not be put down during the 10 minutes or time is up and reps are calculated.

RX 20kg/12kg

Cool Down

Take the remainder of this class and release your lower back, shoulders, and arms.

Move slowly through child’s pose in to upward dog into downward dog into forward fold 5x.

Thread the needle 1minute each side. 5 minute Couch stretch against wall. 3x 10 sec decomp hang.

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