CrossFit BattleCry – Kettlebell Club
KB Clean warm up (No Measure)
3×8 second Decompression hang
40 sec. plank hold w/10 sec. rest – 3x
40 sec. bridge hold w/ 20 sec. rest – 3x
wrist & finger mobility
5 Minutes crawling (No Measure)
Any style or combination of animal crawl
5 minutes max unbroken Kettlebell Cleans (AMRAP – Reps)
5 minutes to complete as many unbroken reps of kettlebell cleans as possible. Only one transition from one hand to the other is allowed. Kettlebell can not be put down during the transition or time is up and reps are calculated.
KEEP COUNT OF YOUR REPS. You may rest in the rack position. Use a moderate weight and shoot for between 80 to 100 reps.
10 min EMOM
30 swings odd minute
8 lunges & 8 push ups even minute
Warm-up (No Measure)
Lacrosse ball or slam ball forearm smash.
rocking planche rolls (on knees is fine)
Slam ball leg smash
Peanut angels and spinal roll