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CrossFit BattleCry – Kettlebell Club


Leg stretches (No Measure)

Calf & Soleus wall stretch

Seated quad stretch

Seated Butterfly stretch

10 sec Hanging forward fold with toe touch x3

Skill Work

Metcon (16 Rounds for reps)

16 rounds (8 of swings + 8 of dubs)

Alternating each round from swings to dubs, complete as many unbroken reps as possible within each round. For the swings, please use your goldilock bell. If dubs are not in your skill set yet, singles are fine (with no penalty). Move with focus and DO NOT take long breaks between rounds. Log weight used and any modifications.


Cool Down

Heavy Mettle (Time)

300 singles

200 meter row

100 Russian Swings

50 cleans

40 push press

30 goblet squats

20 pull ups

10 snatches

Lumbar CD (No Measure)

4x 20 sec child’s pose into 20 sec back extension hold

1 minute spinal twist ea. side

2x 15 sec seated side bend ea. side

5x cat cow

20 sec spinal rock

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