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CrossFit BattleCry – Kettlebell Club

Adductor & Lumbar stretch (No Measure)

10 sumo squats

1 min seated butterfly

1 min happy baby pose

sphynx pose into downward dog 4x

Spinal twist 1 minute hold each side

Heavy swings warm up (No Measure)

Peanut angels and Roll out

Lacrosse ball lat smash

3×30 second Plank

Hip distraction

Metcon (Weight)

5 sets of 6 reps double KB thrusters
David, Hannah, & Phil (bottoms up presses 5 sets of 6 each arm)

Metcon (Weight)

5 sets of 8 reps each arm snatches
David, Hannah, & Phil (DBL KB snatches w/ squat @ light weight with 5 sets of 10 reps)

Metcon (Time)


10 deadlifts

20 swings

200 meter run
log weights used in notes

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