CrossFit BattleCry – Kettlebell Club
sequence work warm up (No Measure)
Banded Shoulder Stretches
Lacrosse ball Lat Smash
5x Sumo Squat w/ slow ankle rock
5x Cobra pose into downward dog
Hip opener 2 min hold ea leg
Thread the needle 1 minute hold ea arm
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.
You may build only with good form and coaches approval.
If you are left handed start with your right.
Metcon (No Measure)
20 Russian twists (1,1)
30 second bird dog hold each side
1 minute bent elbow plank hold on the rings