CrossFit BattleCry – Kettlebell Club
Shoulder, Legs, Lumbar, Core (No Measure)
Standing Arm Circles (forward and backward)
Standing Side Stretch
2x Push-up to Side Plank
Downward Facing Dog & walk the dog
Plank to Scapula Work
Relaxed Forward Fold
5 Donkey Kicks
5 Jump Forward
Move through this warm up as it is intended; a fluid sequence.
5 minute Russian swings (AMRAP – Reps)
5 minutes to achieve as many Swings as possible. This does not mean unbroken. Log KG used.
Keep in mind the cues and suggested adjustments from Tuesday as you work through these swings. If you had no corrections focus on strong breath and powerful movement.
Metcon (10 Rounds for weight)
5 swings into
5 hand release swings into
5 single hand swings each side
You may build if you choose to.
No Bell Required (Time)
1 mile run
100 sit ups