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CrossFit BattleCry – Kettlebell Club

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3X 10 sec decompression hang

weighted arm circles bent and overhead (10 in/10 out)

20 pvc overhead squats

Pull Ups (kb) (10 Rounds for reps)

Pull ups

modify if needed

RX unassisted/kipping

RX+ strict/ +weighted

Metcon (Weight)

8 sets of 3 reps

DBL KB front squats w/ 10 second hold at the bottom

KB Strict press (Weight)

5 sets of 5 reps

double kettlebell strict press with 3 second hold at the top

Spanky (Time)

1 round w/ 10 min cap

45 pull ups

20 calorie row

120 swings

Cool Down

1 minute wall decompression

peanut angels

kb psoas smash 1 min each side

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