CrossFit BattleCry – Kettlebell Club
sequence work warm up (No Measure)
Banded Shoulder Stretches
Lacrosse ball Lat Smash
5x Sumo Squat w/ slow ankle rock
5x Cobra pose into downward dog
Hip opener 2 min hold ea leg
Thread the needle 1 minute hold ea arm
50 Synchronized Russian swings
400 meter sprint (bld 406)
40 Synchronized snatches
200 meter sprint (bld 302)
40 Synchronized cleans
100 meter partner carry each (bld 204)
2 person team. Movements must synchronized to count. If partners can not carry one or each other, each must carry their own personal body weight for the 100m.
RX- 24kg/16kg + both partner carry.