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CrossFit BattleCry – Kettlebell Club

Shoulder, Legs, Lumbar, Core (No Measure)

3x Vinyasa

Standing Arm Circles (forward and backward)

Standing Side Stretch

2x Push-up to Side Plank

Downward Facing Dog & walk the dog

Plank to Scapula Work

Relaxed Forward Fold

5 Donkey Kicks

5 Jump Forward

Metcon (No Measure)

5 minutes crawling

Metcon (Weight)

4 sets of 4 reps arm bar stretch

Metcon (4 Rounds for time)

2x each arm max effort side plank

Metcon (Time)

2 Rope climbs

50 swings

4 rope climbs

40 swings

6 rope climbs

30 swings

8 rope climbs

20 swings
RX = 24kg/16kg + rope climbs

double reps if doing rope rows

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