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CrossFit BattleCry – Kettlebell Club

Windmill warm up (No Measure)

push up into side plank 2×3 ea. arm

kneeling windmill

Hip opener 2 min hold ea leg

wrist fold and roll

Metcon (Weight)

5 sets of 3 reps each arm light Windmill

Metcon (Weight)

5 sets of 6 reps each leg Moderate curtsy squat

Metcon (Weight)

2 rope climbs

50 swings

3 rope climbs

40 swings

4 rope climbs

30 swings

5 rope climbs

20 swings
15 minute cap

RX 24kg/16kg & full rope climbs

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