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
Heavy swings warm up (No Measure)
Peanut angels and Roll out
Lacrosse ball lat smash
3×30 second Plank
ADD ON: Banded shoulder stretches
Metcon (AMRAP – Reps)
10 minutes unbroken clean work:
One kettlebell with unlimited transitions. There is NO setting the bell down but you may rest in the rack position and switch hands as often as needed. Keep count of your reps and log your weight.
5 sets of 8 goblet squats with 3 sec hold at the bottom.
10 sets of 10 heavy swings