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CrossFit BattleCry – Kettlebell Club


Push and/or Pull warm up (No Measure)

3x 8 sec decompression hang

3x 20 sec plank into 20 sec child’s pose

Banded shoulder stretches

Thread the needle

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

Skill Work

Metcon (5 Rounds for time)

5 max effort dip holds

Metcon (Weight)

5 sets of 5 clean and push press each arm
*advanced athletes option for double

Metcon (Weight)

5 sets of 5 heavy goblet squats
*advanced athlete option for double kettlebell front squat

Turkish Get Up (alternate each rep)

*advanced athletes add 3 push press at the top of the get up

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