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.
Cool Down
1 minute dead bug
spinal roll
1 minute spinal twist
wide downward dog
1 minute child’s pose