CrossFit BattleCry – Kettlebell Club
Heavy swings warm up (No Measure)
Peanut angels and Roll out
Lacrosse ball lat smash
3×30 second Plank
5x cobra pose into child’s pose
1 minute spinal twist each side
Pigeon pose 2 minutes each leg
5 minute Russian swings (AMRAP – Reps)
5 minutes to achieve as many Swings as possible. This does not mean unbroken. Log KG used.
Seated single arm press (Weight)
3×5 Single arm seated press
You may use a bench placed against the wall or stay seated against the wall on the ground with a crossed leg position.
You may build only once. Do not go beyond a moderate weight.
Use good judgment. DO NOT GO HEAVY! log KG used.