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
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)
5 dragon flags
3x 10 sec hold of alternating plank
10 foward extended goblet squats