CrossFit BattleCry – Kettlebell Club
Shoulder, Legs, Lumbar, Core (No Measure)
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)
3 sets of 3 light arm bar stretch w/ 30 second hold at the top each rep
100 Russian swing buy in
20 double unders
20 kettlebells snatches
(12 minute cap)
RX- 24kg/16kg & dubs
Triple reps for singles. Use same kettlebell for both movements. If you cap, log rounds and reps completed.
MUST DO: non negotiable!!!
Lacrosse ball smash and peanut roll out shoulders, neck, and back. Smash forearms and legs.