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
500m Row (Time)
Max Effort 500m Row
3 sets of 3 reps each arm Arm bar stretch with 10 sec hold at the full extension of your movement.
Keep this light. It’s here to “wake up” your shoulders
10x each arm
1 Turkish Get Up
4 snatches at the top of the get up then descend.
Choose a weight that allows only precise and conscious movement. Don’t rush through this with poor form.