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CrossFit BattleCry – Kettlebell Club

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

1000m Row (Time)

Max Effort 1000m Row

Metcon (Weight)

50 swings

40 KB deadlifts

30 cleans

20 snatches

10 Goblet squats
As usual a STRONG emphasis should be placed on solid form through out all movements. Choose a weight that you are confident you can manage and maintain solid form consistently.

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