CrossFit BattleCry – Kettlebell Club
We have 15 minutes to complete the entire warm up. Don’t waste a second of it.
10 min TLC (No Measure)
Take this time to carefully work on anything that needs a little more tlc than usual. If you need assitance please ask a coach.
Grip work warm up (No Measure)
Finger stretches (ending in thumb to wrist)
forearm lacrosse ball smash
golf ball or lacrosse ball hand smash
100 swings 3 minutes (Time)
Complete 100 moderate to heavy Russian Kettlebell swings in 3 minutes or less.
Metcon (8 Rounds for weight)
50m farmer’s carry w/ maximum build of 4x; minimum of 2x
seated forward fold
gentle seated twists
hand smash in sumo squat (use bench to rest hands on while in squat)