Tue1/3/17

CrossFit BattleCry – Kettlebell Club

Warm-up

Get the most out of this class by internalizing your focus on your breathing and your strengths. Stay positive; Self doubt is not the way of the Renegade.

Plank taps (No Measure)

4x

10 Plank taps into

cobra pose

into downward dog

into 20 mountain climbers

into child’s pose
8 minutes to move through this warm up

5 min Crawl & Squat emom (No Measure)

5 minutes any style crawling and quickly comlpete 5 air squats every minute.

Skill Work

100 swings 3 minutes (Time)

Complete 100 moderate to heavy Russian Kettlebell swings in 3 minutes or less.

Coach’s 5min Squat drill (Weight)

Choose a bell

love it

get comfortable with it

squat with it

hold that squat position until I tell you not to

Then do 5 squats when I say squat
Listen to your body. If today feels better for air squats, then please do so. Everyday is different, even in the same body. Be smart and respect the journey.

Metcon

Metcon (AMRAP – Reps)

12 min EMOM (10 sec pause)

Row or air dyne (min 1,4,7,10)

Box Jumps (min 2,5,8,11)

swings (min 3,6,9,12)
Keep count of your reps. Staying focused on your reps keeps your mind focused on the task at hand and away from the taunting of exhaustion. Stay strong, stay focused, and make the most of each round.