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CrossFit BattleCry – Kettlebell Club

Windmill warm up (No Measure)

push up into side plank 2×3 ea. arm

kneeling windmill

Hip opener 2 min hold ea leg

wrist fold and roll

Metcon (Weight)

5 sets of 5 reps each leg curtsy squat 3 sec pause w/ light weight

Metcon (Weight)

5 sets of 3 reps windmill each arm
If instructed (Turkish get up with moderate weight)

Metcon (No Measure)

6x 10 second Boat pose hold and release w/5 second pause between each
David(16kg) Hannah(12kg) Phil (16kg)

Metcon (Weight)

5 sets of 5 reps each leg Kettlebell single leg deadlift

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