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CrossFit BattleCry – Kettlebell Club

Windmill warm up (No Measure)

Banded shoulder stretch 2x 1min ea arm

lunge and reach 5x 5sec hold each side

Hip opener 2 min hold ea leg

wrist fold and roll

Metcon (Weight)

12 Turkish Get ups

Break up reps but with no more than 3 consecutive reps each side at a time.

Metcon (Weight)

Renegade Rows 6×3

Metcon (Weight)

5 sets of:

8 snatches

8 goblet squats

8 swings
Choose one weight to use for all movements

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