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CrossFit BattleCry – Kettlebell Club


Breathing/Core warm up (No Measure)

Lacrosse spinal rib release

5 rounds 20 sec Core hold speed breaths

5x alternating one legged bridge w/ 10 sec hold

5 Minutes crawling (No Measure)

Any style or combination of animal crawl

Skill Work

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.
Maintain a strong and engaged core.


Metcon (No Measure)

3 rounds

5 dragon flags

3x 10 sec hold of alternating plank

10 foward extended goblet squats

30 swings

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