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CrossFit BattleCry – Kettlebell Club


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

Skill Work

Strict Pull ups (2 Rounds for reps)

2 sets of 5 strict pull ups.

Scaled = 10 strict broken up

RX = unbroken reps for each set

RX+ = unbroken weighted (10lbs or +) strict pull ups each set

5 minutes max unbroken Kettlebell Cleans (AMRAP – Reps)

5 minutes to complete as many unbroken reps of kettlebell cleans as possible. Only one transition from one hand to the other is allowed. Kettlebell can not be put down during the transition or time is up and reps are calculated.

RX 24kg/16kg

1-Mile Run (Time)

Max Effort 1-Mile Run

Cool Down

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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