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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

wrist mobility

Heavy swings warm up (No Measure)

Peanut angels and Roll out

Lacrosse ball lat smash

3×30 second Plank

Pigeon pose 2 minutes each leg
skip plank holds

Skill Work

50 pull ups (Time)

50 pull ups (suggested 5×10)
Log any modification used to achieve your pull ups. Strict and weighted pull ups are also and option. Feel confident using a modification that feels comfortable for YOU. Ring rows, Jumping, or banded. Rest between sets but move with intention and don’t dilly dally.

Death by Swings (AMRAP – Reps)


Death by SWINGS

Starting minute 1 with 2 swings, add 2 more swings every minute on the minute until you can complete all required reps within that minute.

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