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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

Swing & squat (10 sets each arm)

One hand swing squat into

One hand swing into

Open palm clean catch

Metcon (AMRAP – Rounds and Reps)


50m sled push

50 kb swings

50 dubs

Cool Down

3x 10 sec hanging spinal decompression

Shoulder and neck roll out

Leg and forearm smash

Wall decompression

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