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CrossFit BattleCry – Kettlebell Club

First Kettlebell Club Partner WOD

sequence work warm up (No Measure)

Banded Shoulder Stretches

Lacrosse ball Lat Smash

Serratus Smash

5x Sumo Squat w/ slow ankle rock

Hip opener 2 min hold ea leg
Finger stretches

Heavy Mettle (Time)

300 singles

200 meter row

100 Russian Swings

50 cleans

40 push press

30 goblet squats

20 pull ups

10 snatches
Break up reps between partners however you choose as long as all reps within one movement are done before moving on to the next.

(RX=female 16kg + unassisted PU)

(RX=male 24kg + unassisted PU)

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