CrossFit BattleCry – Kettlebell Club
10s Warm up (No Measure)
10 mountain climbers
10 sec plank
10 air squats
10 sec air squat hold
10 sec cobra pose into
10 sec downward dog
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.
Double Kb Snatch (5 Rounds for weight)
5×10 DB KB snatch
Calculate the total weight of both bells. Log each round. If you build make sure to log what you build from to what you end with.
2 rounds for total weight with a 15 min cap
20 push ups
30 kb deadlifts
40 kb cleans
You may use different kbs for each movement. Add up ALL weight used x both rounds. Subtract any unfinished reps from total weight used. This is your score.
Lumbar CD (No Measure)
4x 20 sec child’s pose into 20 sec back extension hold
1 minute spinal twist ea. side
2x 15 sec seated side bend ea. side
5x cat cow
20 sec spinal rock