CrossFit BattleCry – Kettlebell Club
22min to complete both warm up components. This is ample time to take care of yourself before the wod. Do not turn the first portion into a mindless task of sitting on a foam roller while shooting the breeze with your buddy. The condition of your body effects the quality of your movement, in turn determining the quality of your work out and it’s following results. So truly make those 22 minutes count.
10 min TLC (No Measure)
Take this time to carefully work on anything that needs a little more tlc than usual. If you need assitance please ask a coach.
Heavy swings warm up (No Measure)
Peanut angels and Roll out
Lacrosse ball lat smash
3×30 second Plank
5x cobra pose into child’s pose
1 minute spinal twist each side
Pigeon pose 2 minutes each leg
There will be a 5 minute key point review of the metcon’s movements.
To the 9’s (AMRAP – Reps)
Perform 9 burpees between each set
Butterfly w/gentle 30sec twist to each side
1 minute seated forward fold
30 sec spinal rock
20 sec windshield wiper
3 min wall decompression