CrossFit BattleCry – Kettlebell Club
sequence work warm up (No Measure)
Banded Shoulder Stretches
Lacrosse ball Lat Smash
5x Sumo Squat w/ slow ankle rock
Hip opener 2 min hold ea leg
Roll out anything that feels funky.
2 sets of 3 reps each arm – Arm bar stretch. 20 sec hold at the end of your range.
Heavy Mettle (Time)
200 meter row
100 Russian Swings
40 push press
30 goblet squats
20 pull ups