CrossFit BattleCry – Kettlebell Club
Shoulder warm up (kb) (No Measure)
30 push ups
3x 30 plank taps
3x 10 sec arm bar stretch ea. arm
5 point band sequence
Pull Ups (kb) (10 Rounds for reps)
modify if needed
RX+ strict/ +weighted
we have 15 minutes to complete these sets.
DBL KB Front Squats (Weight)
5 sets with building reps
Using same 2 kbs, at one weight, for all sets, start at 3 reps. Add 3 more every set. Start with 3 reps and finish with 15. Ending with a total of 45 reps in all.
Do not build in weight. Stick to a moderate weight.
Double Kettlebell Push Press (Weight)
5×5 do not build in weight
Lumbar CD (No Measure)
4x 20 sec child’s pose into 20 sec back extension hold
1 minute spinal twist ea. side
2x 15 sec seated side bend ea. side
5x cat cow
20 sec spinal rock