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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

Warm-up (No Measure)

5x each arm side plank hold

3x 10 mountain climbers with 5 sec arched shoulder plank

Heavy KB Snatch (10 set of 3 reps)

Complete 10 sets of 3 reps of single bell heavy snatch each arm.

Day One (3 Rounds for time)

3 rounds w/ 3 minutes rest between each round.

Each round consists of 3 sets max effort sets of

5 pull ups

5 heavy Russian Swings

Cool Down

upper & Lower Trapezius and serratus annterior lacrosse roll out

rotator cuff and serratus smash (use barbell or lacrosse ball)

palm roll out

kb psoas and abdominal smash

8x slow bridge

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