CrossFit BattleCry – Kettlebell Club
Adductor & Lumbar stretch (No Measure)
10 sumo squats
1 min seated butterfly
1 min seated quad stretch
cobra pose into downward dog 4x
Spinal twist 1 minute hold each side
5 min Crawl & Squat emom (No Measure)
5 minutes any style crawling and quickly comlpete 5 air squats every minute.
100 swings > 3 minutes (Time)
Complete 100 moderate to heavy Russian Kettlebell swings in 3 minutes or less.
Log reps completed if you cap. Minumum kg of 24kg/16kg. If you use less kg than prescribed you MUST complete all 100 reps and accept the cap time.
The Secret Formula (AMRAP – Rounds and Reps)
25 min cap
30 sit ups