Thu6/1/17

CrossFit BattleCry – Kettlebell Club

10s Warm up (No Measure)

REPEAT 4X

10 mountain climbers

10 sec plank

10 air squats

10 sec air squat hold

10 sec cobra pose into

10 sec downward dog

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.

Double Kb Snatch (5 Rounds for weight)

5×10 DB KB snatch

Calculate the total weight of both bells. Log each round. If you build make sure to log what you build from to what you end with.

Metcon (Weight)

2 rounds for total weight with a 15 min cap

(SINGLE BELL)

20 push ups

30 kb deadlifts

40 kb cleans

50 swings
You may use different kbs for each movement. Add up ALL weight used x both rounds. Subtract any unfinished reps from total weight used. This is your score.

Lumbar CD (No Measure)

4x 20 sec child’s pose into 20 sec back extension hold

1 minute spinal twist ea. side

2x 15 sec seated side bend ea. side

5x cat cow

20 sec spinal rock

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