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CrossFit BattleCry – Kettlebell Club


We have 10 minutes to complete our warm up.

Shoulder warm up (kb) (No Measure)

30 push ups

3x 30 plank taps

3x 10 sec arm bar stretch ea. arm

5 point band sequence

Skill Work

Use any modifications necessary.

5 min Ring Push Ups (AMRAP – Reps)

As many ring push ups as you can complete in 5 minutes. NOT UNBROKEN. Rest in between as needed.

Metcon (Weight)

4×8 moderate cleans each arm

Keep your first set light then move o n to your moderate weight. Do not build beyond that.


Keep count of all your reps. and log any modifications used.

Krista (AMRAP – Reps)

2 min of each movement with no pause in between. Max effort each movement.

Russian swings

Pull ups

Goblet lunges


Double unders

RX24kg/16kg+unassisted pull ups+dubs

Cool Down

Take a 200 meter walk and alternate between arm circles and high knees.

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