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CrossFit BattleCry – Kettlebell Club

Pull Ups (kb) (10 Rounds for reps)

Pull ups

modify if needed

RX unassisted/kipping

RX+ strict/ +weighted
15 minutes to get through this skill

sequence work warm up (No Measure)

Banded Shoulder Stretches

Lacrosse ball Lat Smash

Serratus Smash

5x Sumo Squat w/ slow ankle rock

5x Cobra pose into downward dog

Hip opener 2 min hold ea leg

Thread the needle 1 minute hold ea arm

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.
15 minutes to get through this skill work. No more than 2 min rest between each set.

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

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