CrossFit BattleCry – Kettlebell Club
Lumbar & Leg emom (No Measure)
1. High cross knee to elbow
2. Air squats
3. Slow bridge & release
5. Slalom lunges
Alternating double kb clean w/squat (Weight)
5×3 alternating cleans with a squat after each clean.
I.E. holding 2 kettlebells in a racked position, clean ONLY the left kb and squat; then clean ONLY the right kb and squat. That is ONE REP.
Alternating 50M overhead carry (Weight)
5x 50m over head carry
with 2 racked bells, press only one overhead and walk to your half way point, then rack it and press the opposite bell overhead and continue back to your starting point. Repeat 5x.
Banded shoulder WU/CD (No Measure)
Banded shoulder stretches
5 point band stretch
shoulder wall rotation
20 plank taps
downward dog hold
20 arm circles (vertical, horizontal, each backward, forward)