CrossFit BattleCry – Kettlebell Club
Breathing/Core warm up (No Measure)
5 rounds 20 sec Core hold speed breaths
5x alternating one legged bridge w/ 10 sec hold
Shoulder warm up (kb) (No Measure)
30 push ups
3x 30 plank taps
3x 10 sec arm bar stretch ea. arm
5 point band sequence
Metcon (5 Rounds for time)
5x 1 minute Bent elbow ring planks
modify with chaturanga pose. Goal is to reach hold for one minute. If you don’t reach one minute, just log how long each hold was.
10x Turkish hip brige w/ 5 sec hold
Keep these light and intentionally focus on fully opening the hips, activating the glutes, and contracting the abdominals through concious breath.
25 sit ups
25 mountain climbers