CrossFit BattleCry – Kettlebell Club
Make the most of the 15 minutes alotted for our warm up. Use the first 10 minutes to address any issues or to prepare for any thing you predict will be troublesome.
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.
Shoulder, Legs, Lumbar, Core (No Measure)
Standing Arm Circles (forward and backward)
Standing Side Stretch
2x Push-up to Side Plank
Downward Facing Dog & walk the dog
Plank to Scapula Work
Relaxed Forward Fold
5 Donkey Kicks
5 Jump Forward
We will be spending 10 minutes opening our hips, shoulders, and activating our lower back and leg muscles. Grab a light to moderate bell and find a roomy working spot.
Who Even Likes Kettlebells Anyway (Time)
400 meter goblet style carry
200 meter goblet style carry
100 meter goblet style carry
5x slow and concentrated bridges
reverse pidgeon pose (keep tailbone resting on the floor)
Use a bench to rest elbows on and take a 1 minute neck & shoulder stretch.