CrossFit BattleCry – Kettlebell Club
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)
10 Plank taps into
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.
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
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 (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.
1 minute dead bug
1 minute spinal twist
wide downward dog
1 minute child’s pose