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CrossFit BattleCry – Kettlebell Club

Breathing/Core warm up (No Measure)

Lacrosse spinal rib release

Core hold speed breaths

5 minutes crawling

Singles warm up (No Measure)

2x Side Plank max hold

Wrist rolls and finger stretches

10x PVC pass thru

Peanut Angels and roll out

Metcon (Weight)

5 sets of 3 reps each arm

Clean and Press into squat

Metcon (Weight)

5 sets of 10 reps each leg

weighted side step ups
use short boxes or plates to reach desired height

Annie Bell (Time)

50, 40, 30, 20, 10

Russian Swings

Double Unders

Sit ups
double jump reps for singles

RX = 24kg/16kg + dubs

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