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CrossFit BattleCry – Kettlebell Club


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

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.

Skill Work

Charlie Bear Skill Build (Weight)

5 building sets

double kb sequence

3 swings

2 cleans

1 push press

1 front squat
If you reach your max before the 5th set, no worries. Continue to work with strength and confidence. Score with your max weight used and log ALL weights used through out.


Charlie Bear (AMRAP – Rounds and Reps)

8 minute Amrap

10 swings

10 push press

10 push ups

Cool Down

Monkey & reverse monkey arms

Thread the needle

downward dog

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