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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

Heavy swings warm up (No Measure)

Peanut angels and Roll out

Lacrosse ball lat smash

3×30 second Plank

Hip distraction
ADD ON: Banded shoulder stretches

Skill Work

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.

Metcon (Weight)

5 sets of 8 goblet squats with 3 sec hold at the bottom.

Metcon (Weight)

10 sets of 10 heavy swings

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