CrossFit BattleCry – Kettlebell Club
Push and/or Pull warm up (No Measure)
3x 8 sec decompression hang
3x 20 sec plank into 20 sec child’s pose
6x Lunge and Reach hold
4 sets of 8 reps Renegade or bench rows
For renegade rows, take a wide stance or on the knee modification if needed. Log choice and any modifications.
24 Turkish Get Ups (12/12)
Ascend or descend in weight as needed. No more than 3 reps on one side at a time. Always move with precise and correct form.