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
Long Cycle Test (10 Rounds for reps)
Every minute on the minute complete 5 clean & p/prss with each arm. Use your moderate “Goldilocks” bell; not too heavy…not too light but just right. At about the 7 to 8 minute mark you may find that things start to get a little ugly. If you need to drop your rep count to 4 and 4 or even 3 and 3, go ahead. You MUST maintain excellent form. Shoot for a rep count between 80 to 100 reps.
5 sets of 10 reps (H) swings
Take about a one minute break between sets
50 pull ups
Break up if needed as needed. Log any modification used.