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CrossFit BattleCry – Kettlebell Club

KB Clean warm up (No Measure)

3×8 second Decompression hang

40 sec. plank hold w/10 sec. rest – 3x

40 sec. bridge hold w/ 20 sec. rest – 3x

wrist & finger mobility

Metcon (Weight)

40 Cleans (20 ea. arm)
Take this opportunity to break these reps into sets of 5 or 3 with different weights. But feel comfortable choosing a moderate weight to use start to finish. Focus on form and NOT SPEED. Everyone’s goals are different, stay focused on yours.

Metcon (Weight)

10 min. Turkish get up.
Your main focus is on form. Move patiently through the progressions and ensure your posture, positioning, and breath is correct before moving into the next step of the Turkish get up. This is not a movement to speed past but rather to build strength and assist in developing better body awareness.

Crazy Kettlebell Lady (Time)

5 rounds (12 min. cap)

10 burpee box jumps

20 swings

RX 24kg/16kg

Box height RX 24/20
Remember, you’re a bad ass mofo and THIS is just a workout. So have fun and move with confidence.

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